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ADAM HARRIS CUSTOM WORKOUT

Hey there Adam!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

DAY 1

PIRIFORMIS STRETCH

Description: Work this move for your hip mobility

Goal: 1 Round, 3 reps per side with 15-30 second holds per side

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

V-STAND HIP LIFTS W/FEET ON BLOCK

Description: Focus on pushing the ground away as you engage your core to lift your hips off the ground working to touch your head to your knees.

Goal: 3 rounds, 3 reps with 10 second holds per rep

PULL-UPS FOR FUTURE MUSCLE-UPS

Description: Work this move to work your pull-ups. You will do as many reps in a row without a break, until you can do all 10 total

Goal: 3 rounds of 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!

FROG STAND LEG LIFTS

Description: Work this move to progress towards your press handstand. Focus on control to lift 1 leg up AND back down to knee without losing balance

Goal: 3 rounds of 8 reps per leg

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

SKIN THE CATS

Description: Engage your core to lift your knees to your chest and lift your hips through your arms. ONLY GO AS LOW AS YOU CAN SAFELY COME BACK THROUGH YOUR ARMS!

Goal: 3 rounds of 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!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest

Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW TUCK ROCKS

Description: Work this movement to work your core for future levers and handstands

Goal: 3 Rounds, 60 seconds of rocks per round 

Extra Notes: You might not hit 60 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING WIPERS

Description: This is focusing on holding hips up for lever work as you work your obliques to rotation your legs side to side

Goal: 3 rounds of 5 reps per side.

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!

HANDSTAND WALL WALK-UPS

Description: Walk up the wall into a handstand with control both up and down

Goal: 3 rounds of 5 reps

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

PIKED HANDSTAND WALKING ON BLOCK

Description: Get into this position with feet in center of block. Focus on keeping hips over shoulders

Goal: 3 rounds of 5 reps per side 

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!

DAY 3

STANDING PANCAKE STRETCH

Description:  Work your hamstring mobility with this move

Goal:  1 Round, 3 reps of 15-30 second holds

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

V-SCOOTS

Description: Follow this video to work your core and triceps. You will work this movement with straighter legs than the demo video. 

Goal: 3 rounds of 12 scoots

Extra Notes:  You might not hit all 12 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Description: Start in a piked plank position with your feet on a box/raised surface. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers. Do this with 1 leg lifted.

Goal: 3 rounds of 8 reps per leg.

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

COIL SQUATS

Description: Work to rotate your pelvis a full 180 degrees per side to work your hips and pelvis control

Goal: 3 rounds of 10 reps per side

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!

STALDER LEG EXTENSIONS ON BLOCK

Description: Work this move to work your stalder lifts. Goal is to hold your knees high towards chest as you straighten your legs.

Goal: 3 rounds of 8 reps

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