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THOMAS KARVAND NEW CUSTOM WORKOUT

Hey there Thomas!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MASTER WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up with 10 reps if reps or 10 second holds if holds

FIGUREHEAD ON BAR/RINGS

Description: Work this move to open your shoulders to help you for bridges and handstands

Goal: 5 reps of 20 second holds per rep

DAY 1

FROG HOLDS WITH HIP LIFTS

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to hold the frog position working to lift your hips up and lighten weight through your knees

Goal: 1 round of 5 reps, max hold time 

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS WITH FEET ON BLOCK

Description: Work this move to increase your shoulder range of motion and strength

Goal: 1 round of 15 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STALDER HIP LIFTS ON RINGS

Description: Start with rings low. You will then get into a stalder position with rings between your legs. From there, you will hold the stalder, working to lift your hips up slightly behind you then lower back into the stalder position

Goal: 1 round of 8 reps

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND ROLL-OUTS

Description: Walk into a handstand on the wall. Begin a handstand push-up, then pull hips away from the wall, bend elbows more and tuck chin strongly to roll out away from the wall.

Goal: 1 round of 8 reps

Extra Notes:  You might not hit 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRAB TO WINDMILL

Goal: 1 round of 7 reps per side

Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

STALDER HIP LIFTS AND LEG EXTENSIONS

Description: Work to lift your hips up and hold them high off the table as you extend your legs

Goal: 1 round of 15 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 HANDED HANDSTAND KICK-UPS

Description: Follow along with this video

Goal: 1 round of 15 reps per side

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING WIPERS

Description: Work your core and shoulder strength to further develop into lever movements for further ninja strength progressions. Focus on straight legs as you bring them up so your hips are parallel with the ground. Only do small rotations (not as big as in this video

Goal: 1 round, 7 reps per direction

Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND PUSH-UPS

Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.

Goal: 1 round of 10 reps 

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TUCK PLANCHE HOLDS WITH FEET ON YOGA BLOCK

Description: Work your core compression here by focusing on bringing your knees to your chest.

Goal: 1 round of 5 reps with 10 second holds per rep

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

KONGS

Description: Work this on your tall height block focusing on lifting hips. (You do not have to roll after the kong). BE SURE TO BRING YOUR KNEES BETWEEN YOUR ARMS

Goal: 1 Round, 15 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

VALDEZ

Description: Work this move to progress your rotational kicking

Goal: 1 round of 10 reps each side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LUNGE TO HANDSTAND KICK-UPS TO PIKED HANDSTAND HOLDS

Description: Work on driving your feet up to balance into a handstand in front of the wall. Once up, get your butt to the wall and work to bring legs down into a piked position with hips staying on wall.

Goal: 1 round, 3 reps with 10-20 second holds per rep

Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HORSE STANCE CARTWHEELS

Description: Start in a horse stance squat. You will then complete a cartwheel as shown in this demo focusing on keeping your body in alignment to land back in the horse stance squat

Goal: 1 round of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 1 round of 7 reps per direction

BONUS MOVE

SWITCH GRIP MUSCLE UPS

Description: Work to lift your body through a muscle up with 1 hand facing you, 1 hand facing away from you. Elbow of the hand that faces away will be the one to go up on top first.

Goal: 1 round of 5 attempts