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WILLIAM DRINKWATER NEWEST CUSTOM WORKOUT

Hey there William!  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!

FLEXIBILITY ANYTIME, ANYWHERE

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

Goal: 10 seconds per move per side

FIGURE HEAD STRETCH

SERRATUS ANTERIOR PUSH-UPS

Description: 10-15 reps daily

DAY 1

HOLDS WORKOUT

HOLD EACH MOVE FOR 1 MINUTE AT THE HARDEST LEVEL YOU CAN!

FROG STAND

Description: 1 minute

PLANCHE PLANK

V-STAND/L-SIT

ROLL BACK TO STALDER

HORSE STANCE

CRAB

30 second holds per side

BRIDGE

HOP YOUR FEET TO HELP WITH WALK-OVERS

DAY 2

SPINDLES

Description: Focus on dynamic control at hips to be able to place your hands and feet in the same positions throughout this as shown in this demo.

Goal: 3 rounds of 5 reps per direction

SCISSOR LEVERS

Description: Your focus is to engage your core and lats to hold your hips level as you straighten 1 leg out as seen in this demo video

Goal:  3 Rounds of 5 reps per leg

SWIPES

Description: Start in a table position. You will then rotate as demoed in this video. Focus on engaging your core to bring your hips up and to rotate 90 degrees.

Goal: 3 rounds of 5 reps per direction

L CIRCLES

Description: Hold an L as you weight shift between your hands to work towards L circles.
Goal: 3 Rounds, 7 reps per side

HANDSTAND PUSH-UPS

Description: Work slow handstand push-ups to work your handstand pushing strength at the wall. 

Goal: 3 rounds, 3 reps

DAY 3

SNAKE SQUATS

Description: Focus on keeping chest forward and up to maximize glute engagement. Work this move as a hold per side instead of reps.

Goal: 3 rounds of 45 second holds per side

CRAB TO WINDMILL

Description: Work both directions here with focus of hips high and smooth transition. This is the same hip motion you need for flares.

Goal: 3 rounds of 3 reps per side 

1 ARM HANDSTAND PROGRESSIONS

Description: Kick up to handstand at wall. You will then straddle your legs and work on shifting back and forth to work into a 1 arm handstand position. 

Goal: 3 rounds of 5 reps per side

WALL PLANCHE HOLDS

Description: Get into this position with feet low to not cheat into a handstand position. You will then lean forward to planche and hold that position for max time up to 10 seconds.

Goal: 3 rounds of 10 second holds per round

CRAB TRANSITIONS

Description: Focus on core and glute engagement as you work this transition. 

Goal: 3 rounds of 5 reps per direction

DAY 4

DRAGON TAILS

Description: Work this move by laying on the floor and stabilizing through a vertical pole/banister.

Goal: 3 rounds of 10 reps

DRAGON YAWNS

Description: Work this move from the first part of the video where you are standing, lean back to work into a bridge, then return to standing. That is the dragon yawn.

Goal: 3 rounds of 10 reps

DRAGON FLAGS

Description: Focus on core and glute engagement as well as your shoulders to work this movements towards human flag holds. 

Goal: 3 rounds of 10 reps per side

DRAGON BUTTS

Description: Work this movement to keep progressing towards walkovers and levers

Goal: 3 rounds, 10 reps

BONUS MOVES

HANDSTAND KATA

Description: Your handstand kata. 

Goal: 1-3 reps

NINJA STRENGTH KATA

Description: Your ninja strength kata. 

Goal: 1-3 reps