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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ZACH HING CUSTOM PROGRAM

Hey there Zach!  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!

CHIN TUCK

20  second holds 10 x 

SPINAL FLEXIBILITY

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

Goal:10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

SHOULDER MOBILITY

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 4 rounds x 15 seconds of pulsing

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body. 

                                                                    Goal: 15 sec hold x 3 reps each leg.

HIP ABDUCTION FORWARD FOLD

Goal: 3 rounds each side 15 s hold per leg 

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.* 

Goal: 30 S HOLD

BUTTERFLY

Goal: 1 round hold for 30 s

PIGEON STRETCH WITH CHEST UP

Goal: 3 rounds per leg 30 s each side

LAT STRETCH WITH DOWEL

Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction. 

Goal: 3 rounds 10 sec hold, 5 times each direction.

UNILATERAL MIDDLE SPLIT STRETCH

Goal: 3 rounds 30 s per side

WORKOUT 1

UNILATERAL STALDER PULSES IN DOORFRAME

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 5 reps.

Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. Goal: 5 rounds of 10 reps each direction.

Goal: 3 rounds of 8 reps per leg

PYRAMID PUSH UP

Description: Begin with your body in a pike position in a hollowbody shape. 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.

DAY 2

FROG STAND STACKING

Description: Do a frog stand close to a wall so your upper back makes contact with the wall. This will help train getting your hips over your elbows/hands. When able, progress to lifting one knee off your elbow then both knees. 

Goal: 3 rounds of 3 frog stands.

TABLE TOP HOLDS

 

Goal: 3 rounds Shift back and forth 4 times 1 min each

MODIFIED PISTOL SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 5 reps each direction

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!

PLANCHE HIP LIFTS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 3 rounds of 5 leg kicks each

DAY 3

STALDER STRADDLE HIP LIFT

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core. 

Goal: 3 rounds of 5 push-ups each side

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

V STAND 0.50

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 Rounds of 5 reps x 10 second holds

FROG LEG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down. 

Goal: 3 round of 5 reps.

PLANCHED PLANK

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds of 1 min planks

HOLLOW BODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture. 

Goal: 3 Rounds, 10 reps per round. 

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

EVENTUALLY... (: