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ZOLTAN LUKSA CUSTOM WORKOUT

Hey there Zoltan!  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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE 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, 10 second holds per move for cool-down

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: 1 round of 15 reps per leg

Extra Notes: You might not hit 15 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!

PLANCHE HOLDS

Description: Go into a planched plank position (shoulders past fingers.) You will engage your core to round your torso to allow a hollow body position.
Goal: 1 Round, 5 reps with 10 sec hold per rep

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: 1 round of 10 reps per direction

DAY 2

V-SCOOTS

Description: You will work to scoot forward as if moving into a v-stand with legs straight (video shows bent knee)

Goal: 1 round of 4 lengths of your gym

POWERMOVES LEVEL 1

Description: This is your first powermoves kata! We are going to work into the flare with this kata!

Goal:  1 Round of 5 reps

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: 1 round of 15 reps per direction

STRADDLE TO PRESS-HANDSTAND ON RINGS

Description: Your focus is to engage your core to lift your hips then lowering to work on holding the core active to keep your hips elevated while holding hips open in a stalder position.

Goal:  1 Round of 10 reps

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: 1 round of 15 reps per direction

DAY 3

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

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: 1 Round, 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WEIGHTED SUPERMAN HOLDS

Description: Work you core as shown in your video using 2.5 kg weights

Goal: 1 round of 2 minutes with 30 seconds holding, 15 sec break between holds

NINJA KATA LEVEL 7

Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.

Goal: 1 rounds of 5 reps

DAY 4

STALDER ROLLS

Description: Start in a wide leg stance with hands on the ground. From there you will shift your weight forward working to pull your hips over your head as you tuck your chin strongly to your chest to roll.

**Be sure to keep your legs wide so you can stand up as demonstrated here in the video to complete multiple reps in a row.**

Goal: 1 round of 15 reps 

BRIDGING FOR GLUTE ENGAGEMENT

Description: Start by “curling” your pelvis off the ground. Once your pelvis is lifted without arching, you will push through your arms to lift into a bridge.

Goal: 1 round of 15 reps

HORSE STANCE SQUAT HOLD

Description: Focus on “neutral” spine and maintaining chest upright throughout this hold

Goal: 1 round of 2 minute hold (total hold time)

DRAGON PISTOL SINGLE LEG SQUATS

Description: Use vertical bar as shown here to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all. Do this bare-footed to work you ankle

Goal: 1 round of 20 reps per leg

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: 1 rounds of 15 reps per side 

DAY 5

POSTERIOR CHAIN STRETCH ON STALL BAR

Description: You will start standing in front of your stall bars with feet touching and legs straight. You will then hold the stall bar working to bend yourself in half as you then lean forward to increase the stretch through your legs/backside. Feel free to lean forward onto the front of your feet to maximize your stretch.

Goal: 1 round of 5 reps, 20 second holds per rep with 10 second rest between reps

SINGLE LEG LOTUS STRETCH

Description: Be sure to keep your knee at 90 degrees and holding your pelvis at 90 degrees from your leg

Goal: 1 round of 5 reps per side with 20 second holds per rep and 10 second rest between reps.

V STAND TO STALDER

Description: Start in a v-stand, then work your core, shoulders and hips to lift hips up to land in a stalder with NO FEET help.

Goal: 1 round of 15 reps

CRAB TRANSITIONS

Description: Focus on core and glute engagement as you work this transition. CAN BE COMBINED WITH THE V TO STALDER LISTED ABOVE.

Goal: 1 round of 10 reps per direction

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