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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ZEESHAN KARVAND NEW CUSTOM WORKOUT

Hey there Zeeshan!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

MASTER WARM-UP

Description: This is the master warm-up from HQ!

Goal: 10 second holds if seconds or 10 reps if reps

WORKOUT 1 (LONG DAY)

FIGURE 4 SQUATS

Description: Start standing in front of a supportive surface. You will then bring 1 leg and cross it so that your ankle is at the opposite knee. You will then hold that leg there as you lower yourself down as much as you can. To return to standing, you will keep your chest up and squeeze your glutes.

Goal: 1 round of 20 reps each leg

SQUAT TO STALDER 1 LEG PULSE

Description: Start in a deep squat position with hands between legs. You will then bend your elbows keeping your hips above level of your elbows and thighs on triceps. You will then engage your core to hold you as you straight 1 leg out at a time.

Goal: 1 round of 20 reps per leg

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 1 round of 1 minute hold twice with 15 second hold rest between

1 LEG LIFT BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you  then lift 1 left up at a time in the air. Lift each leg, then lower back down for 1 rep. 

Goal: 1 round of 15 reps per leg

1 FOOT PLANCHE PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold.

Goal: 1 round of 3 reps per side with 30 second holds per rep 

HANDSTAND WALL WALK-UP

Description: Start in a plank with feet in front of a wall. You will then lift your legs onto the wall and walk up into a handstand position. You will then walk back down into plank for 1 rep.

Goal: 1 round of 15 reps

PISTOL SQUATS

Description: Work your single leg balance and strength with this move. Go as low as you can with 1 leg raised in front of you

Goal: 1 round of 20 reps per side

WORKOUT 2 (SHORT WORKOUT)

V-SCOOTS

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor and forward.

Goal: 1 round of 40 scoots

PYRAMID PUSH-UPS

Description: This move will help build the strength in your shoulders and core as well as your leg flexibility for handstand walking and push-ups

Goal: 1 round of 25 reps

WORKOUT 3 (SHORT WORKOUT)

FOUNDATION KATA

Description: Work this kata with a 10 second hold per movement to maximize your workout

Goal: 1 round of 5 reps

CARDIO CORE

Description: You will do all of these core moves x25 reps

Goal: 1 round of 25 reps per move