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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TRAVIS EVANS CUSTOM PROGRAM

Hey there Travis!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MOBILITY PROGRAM

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down Only do the wrist mobility on your knees!

FOUNDATIONAL KATA

Description: Follow along with the video to begin your kata training. As your skills increase your Katas will get more difficult 

 

WORKOUT 1

CHIN UP NEGATIVES

Description: This move begins with lifting yourself into a chin-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 10 negatives with at least 5 second lowering

BRIDGE TWISTS *

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. 

Goal: 3 rounds of 5 reps

STRADDLE HIP LIFT 1 LEG PULSE*

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Raise your hips off the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* 

Goal: 3 rounds of 8 reps

FIGURE 4 PISTOL SQUAT

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 10 reps each direction.

MUSCLE UP ON RINGS AND TOES *

 

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.* 

Goal: 3 Rounds, 10 reps

DAY 2

FROG STAND KICKBACKS *

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching. 

Goal: 3 rounds of 3 kickbacks

FRONT SWEEP *

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

 Goal:3 rounds Practice 5 sweeps per leg

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

 

 Goal: 10 reps with 15 seconds of pulsing

PART OF FLARE AROUND THE WORLD*

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

 

DAY 3

HANDSTAND STACKING **

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another. 

Goal: 3 Rounds, 10 reps.

HANDSTAND WALL WALK UPS**

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching. Goal: 10 reps. Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

STRADDLE BACKS ON BAR **

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position. 

Goal: 3 rounds of 5 reps

PIKE TO TABLE *

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 3 Rounds 10 reps

PIKE HANDSTAND WALK INS + 1 LEG LIFT*

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active. Work to bring your hips over your shoulders without arching your back, then raise one leg and hold for 3 seconds. 

Goal: 3 rounds of 8 reps.

REHAB DAY

GLUTE ONLY SUPERMANS

Description: Lay on your stomach with the yoga ball between your feet. Sqeeuze the ball as you bend your knees then squeeze your glutes to lift your thighs off the floor.

Goal: 3 rounds of 3 reps with 5-10 second holds

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg with a belt looped around your heel. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

 Goal: 1 round, 4 reps each leg x 30 second holds 

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.