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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

WILLIAM LARSTEN 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!

MASTER WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up with 10 second holds if holds, 10 reps if reps

DAY 1

WALL SPLITS

Description: Start in a plank with feet to wall. You will then lift 1 leg up as you walk your hands in to slide the lifted leg up the wall working to open your hips and stretch your hamstrings. DO NOT ARCH YOUR BACK

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG TO 1 LEG HANDSTAND

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance. DO NOT ARCH YOUR BACK

Goal: 3 rounds of 5 reps per leg

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HOLDS

Description: Work to “kiss your knees” as you hold your legs to attempt to fold in half to stretch your hamstrings as you work your core.

Goal: 3 Rounds, 30 second holds per round

HOLLOW TO SUPERMAN ROLLS

Description: Start in hollow body. You will then tuck knees to elbows, then as you open back to hollow you will roll over to superman. You will then roll again to return to hollow body to repeat. DO NOT USE YOUR ARMS/LEGS TO ROLL. ALL ROLLING SHOULD COME FROM CORE!

Goal: 3 rounds of 10 reps per direction

DAY 2

REVERSE PRESS HANDSTAND

Description: Walk up the wall into a handstand position, being sure to keep your hands and body slightly away from the wall. You will then stack your hips over your shoulders as you straddle your legs. Hold your hip stacking for as long as possible as you lower your feet down the wall.

Goal: 3 rounds of 8 reps

HANGING WIPERS

Description: Work to keep your hips high as you rotate left and right with your legs.

Goal: 3 rounds of 5 reps per side

STRADDLED LEVER ROWS

Description: This move will be done with bent knees to be sure that your core can hold your pelvis and you don’t arch your back. You will then row holding this position.
Goal: 3 Rounds, 5 reps
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!

PULLOVER TO MUSCLE-UP NEGATIVES

Description: Work on control to lower yourself evenly after you’ve completed the pull-over to be on top of the bar.

Goal: 3 rounds of 7 reps

DAY 3

STANDING PANCAKE STRETCH

Description: You will start standing in front of your wall with feet slightly forward to the wall and legs straight. You will then lean forward working to touch the floor between your feet and eventually your elbows to floor between feet

Goal: 3 rounds of 5 reps, 20 second holds per rep with 10 second rest between reps

L TO BENT KNEE V-STAND

Description: Work to lift your hips and engage your core to bring your legs in and out. You are working to lift your feet off the ground the entire time as well.

Goal: 3 Rounds, 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!

SWEEPS

Description: Work this move to open your hips as you work your hamstring flexibility and balance between weight on your hands and your feet.

Goal: 3 rounds of 8 reps per leg

HANDSTAND TO FROG

Description: Work this move starting in handstand on the wall. You will then let your legs lower part way before you squeeze your glutes to bring the legs back up to the top of the handstand!

Goal: 1 round 15 reps