v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TREVOR SCHEURER CUSTOM WORKOUT

Hey there Trevor!  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!

MASTER WARM UP

Description: Attempt x 10 reps of each move

WRIST WARM UP

WORKOUT 1

HANGING LEG EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 4 rounds of 10 reps

FROG STAND - 2 LEG LIFTS

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift BOTH legs up off the elbows and return with control.

Goal: 4 rounds of 5 reps

SNAKE SQUATS

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: 4 rounds of 12 reps each direction

HANDSTAND KICK UPS

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 4 rounds of 5 reps for as long as you can hold

BENT KNEE V-STAND KICKS

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 4 rounds of 5 reps each leg

WORKOUT 2

HANDSTAND BLOCK PUSH UPS

Description: Start in a handstand on the wall. Alternate lifting your arms and tapping your shoulders. If this is easy, progress to stepping hands up and down off blocks.

Goals: 4 rounds of 5 reps each side

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 6 reps each side

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

Goal: 4 rounds of 3-5 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: 4 rounds of 10 pulses

PULL UPS

Description: Perform pull up to chest maintaining hollowbody position.

Goal: 4 rounds of max reps

WORKOUT 3

PRESS HANDSTAND

Description: Start standing with legs in a straddle and shift weight forwards stacking hips over shoulders. Push off toes and press up into a handstand.

Goal: 4 rounds of 5 attempts

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 4 rounds of 8 rocks

STRADDLEBACKS

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

Goal: 4 rounds of 10 reps

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 4 rounds of 6 reps

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 4 rounds of 10-12 reps

WORKOUT 4

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 4 rounds x 60 seconds

REVERSE FROG STAND

Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.

Goal: 4 rounds of 5 reps

WIPERS

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: 4 rounds of 8 reps each direction

OPEN CRUNCH PLANCHE

Description: Begin in a crunch planche with your elbows straight. Place your knees on the back of your triceps. Extend at your hips to lift your knees off your triceps. If you are unable to lift and hold the open planche, perform knee lifts landing your knees back on your triceps every rep.

Goal: 4 rounds of 6 reps

WEIGHTED BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 4 rounds of 8 rolls slow and controlled