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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

VITALI KANARSKI CUSTOM WORKOUT

Hey there Vitali!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 30 second holds per side twice

Extra Notes: You might not hit 30 seconds per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

DAY 1

L TO BENT KNEE V-STAND

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips. You will then work to engage your core to bring your knees to your chest sliding your feet backwards as you come to a bent knee v-stand before pushing the legs back out straight all while holding your hips off the ground.

Goal: 2 rounds, 8 reps

PIKE TO TABLE

Description: You will start in a pike position. You will then rotate your body into a table position working your shoulder and hip range of motion as you keep your hips elevated throughout. You will then continue to rotate so you are back to pike. This is 1 rep.

Goal: 2 rounds of 5 reps per side.

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!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 2 rounds of 8 reps per side

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

HANGING L EXTENSIONS

Description: Do this movement in hanging (instead of pushing as shown in this video) to work your hamstring length and hanging tolerance

Goal: 2 rounds 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!

DAY 2

DRAGON SQUATS

Description: Do at a supportive surface to allow your hands to support your knee to not make it angry. Keep pelvis straight to stall bars. Try to mimic the red shirt girl!

Goal: 2 rounds of 10 reps per leg.

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!

PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.

Goal: 2 rounds of 12 reps.

Extra Notes:  You might not hit 12 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN TO PIKED ELBOW PLANK

Description: Start laying on the floor with arms above head (superman position) being sure your feet will be able to slide. From there you will engage your lats to start pulling your shoulders over your elbows as you engage your core to pike yourself up into a piked elbow plank. Slowly lower down to starting position.

Goal: 2 rounds 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!

DAY 3

CRANE TO WARRIOR

Description: Follow this video to work your ankle, pelvis, core and shoulder control. 

Goal: 2 rounds of 10 reps per leg.

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

FRONT LEVER CRUNCHES

Description: You will start hanging from your bar. You will then engage your core to bring knees tight to chest and hip up to make torso parallel to the floor. From there you will work to hold the torso level as you lift your knees away from your chest and back for the crunching movement.

Goal: 2 rounds 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!

PULL-UP PULSES

Description:  Start in hanging. You will then pulse at the top of that pull-up to work the height on your pull-ups to get to chest level pull-ups.

Goal:  2 rounds of 10 reps per round

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!