v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

WALTER KIVETT CUSTOM WORKOUT

Hey there Walter!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

ROTATOR CUFF REHAB

BANDED SHOULDER EXTERNAL ROTATION

Description: This move starts by your palm facing out holding onto a resistance band. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Externally rotate your shoulders to pull your hands apart from each other.

Goal: 2 rounds of 10 reps each side

BANDED SHOULDER ABDUCTION

Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.

Goal: 2 rounds of 10 reps each side

BANDED/CABLE RESISTED ROWS

Description: Start standing holding onto resistance band or cable in one hand. Retract your shoulder (pinch you shoulder blades together) and pull your arm back towards your side.

Goal: 2 sets of 10 reps each side

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 2 rounds of 10 circles

DAILY STRETCHING

Hold each stretch for 20-30 seconds x 2-3 reps each side!

FOUNDATION KATA

NINJA STRENGTH - LEVEL 1

DAY 1

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

1-LEGGED PYRAMID PUSH-UPS

Description:  Start in pyramid and raise one leg. Perform push up with weight over hands.

Goal:  1 round 10 reps each leg

FRONT CRUNCH LEVER ROWS

Description: Begin hanging in a crunched front lever with legs bent and straddled. Move with the legs between the arms.

Goal: 4 rounds of 5-8 push ups

SQUAT TO STALDER

Description: Start in a horse stance squat. You will then place your hands between your legs as wide as your shoulders. You will then work to bring your hands back as you work your feet forward to lift 1 leg at a time.

Goal: 4 rounds of 5-8 reps each leg

Do these with paralletes!

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 4 rounds of 3 reps

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

ROW TO MUSCLE UP

Description: Start in talk plank position. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 4 rounds of 5 reps

STRADDLED ROWS

Description: Start in a hanging plank. Row to each side keeping plank shape.

Goal: 4 rounds of 5 reps

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 5 reps

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

FIGURE 4 SQUAT

Description: Move leg into a figure 4 position while standing. Use a pole or other support to squat down while in figure 4 and back up.

Goal: 4 rounds of 3 reps each leg

BLOCK WALK-OVERS

Description: Lie down on a raised surface and place hands on the ground. Walk yourself to the edge and kick over, keeping core engaged and pelvis parallel to surface. Be careful not to twist!

Goal: 4 rounds

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 5 rocks

FRONT CRUNCH TO OPEN CRUNCH LEVER

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 and alternate between crunched position and open crunch position.

Goal: 4 rounds of 5 reps each leg

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 8 pulses

DAY 3

FROG STAND 1 LEG PULSE

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 1 leg up off the elbows and return with control.

Goal: 4 rounds of 3 reps per leg

Put your feet on the wall for extra support!

HANDSTAND STACKING

Description: Do 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: 4 rounds of 5 reps each leg

Try to start bouncing your 2nd foot off the wall! 🙂

HANGING WIPERS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole. Once there, you will engage your obliques to rotate left and right

Goal: 4 rounds of 8 reps each side

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: 4 rounds of 10 reps

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 4 rounds of 5 reps