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VOLKER HINTERBERGER CUSTOM WORKOUT

Hey there Volker!  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!

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

FOUNDATION KATA

WORKOUT 1

V STAND 0.75

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 hold one leg up. Pulse the other leg up x 5 reps before switching legs.

Goal: 3 rounds of 5 reps each leg

CHAIR SQUAT

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 each side

V-UP COMPRESSION HOLDS

Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.

Goal: 3 rounds x 30 second holds

FROG STAND - LEVEL 2

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps for as long as you can hold

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards đŸ™‚

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 8 reps each side

REVERSE PLANK TRICEP DIPS

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 8-10 reps

WORKOUT 2

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction

PLANK TO STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

Goal: 3 rounds of 8 reps

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg

UNILATERAL STALDER PULSES

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. 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 10 reps each leg

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall 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 working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 3-5 reps

HANGING CRUNCH ROTATIONS

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

Goal: 3 rounds of 10 reps each direction

WORKOUT 3

PIKE TO PLANK TO ELBOWS

Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.

Goal: 3 rounds of 5 reps each arm

CROSS BODY V-UPS

Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees. **Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.

Goal: 3 rounds of 12 reps per side

PIKE PUSH UPS

Description: Begin with your feet on the FLOOR 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

WALL SIT MARCHING

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and alternate marching legs.

Goal: 3 rounds x 60 seconds

PLANCHE CRUNCHES

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.

Goal: 3 rounds of 12 reps

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-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: 3 rounds of 5-8 reps x 5 second lowering