v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TODD WRIGHT CUSTOM WORKOUT

Hey there Todd!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 1 minute holds each stretch

PANCAKE STRETCH

HAMSTRING STRETCH

HAMSTRING STRETCH

WRIST WARM UP

WARM UP

ALTERNATING TOE TAPS

Goal: 1 round 1 min continuous alternating

PLANK FLOOR PULLS

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.

 Goal: 1 rounds of 25 ft pulls.

STALDER CARDIO

Goal: 1 round 25 reps

SPLIT 1

CRUNCH LEVER HOLD

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine.

 Goal: 3 rounds of 3 reps x 10 second holds

STRADDLE BACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum. 

Goal: 3 rounds of 10 reps.

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 6 reps each direction

SPLIT 2

ELBOW TO PIKE 1 LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

KNEELING DIPS ON RINGS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps. 

Goal: 3 rounds of 15 reps

V-STAND 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. 

Goal: 3 rounds of 10 reps each leg.

SPLIT 3

HANDSTAND STACKING AGAINST WALL

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs. 

Goal: 3 5 attempts

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 3 rounds of 8 reps each direction

 

MUSCLE UP ON RINGS - FALSE GRIP

Description: Start at your highest available range and lower yourself down slowly to your knees

 Goal: 3 Rounds, 8 reps 

Do this like you did on zoom with Darren

SPLIT 4

PISTOL SQUAT TO SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you. 

Goal: 3 rounds of 8 reps.

PULL UP PULSES

 

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

Goal: 3 rounds 10 reps

PYRAMID PUSH UP

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 3 rounds of 10 push ups.

SPLIT 5

ELBOW PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch. 

Goal: 3 rounds of 5 reps each side.

FIGURE 4 PISTOL SQUAT+

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance. 

Goal: 3 rounds of 5 reps each leg

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without. 

Goal: 3 Rounds, 10 reps per round. Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!