v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ADRIAN BROWN CUSTOM WORKOUT

Hey there Adrian!  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!

Form over number of reps always! Listen to your body!

SHOULDER STRETCH

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 1 minute holds each stretch

PANCAKE STRETCH

HAMSTRING STRETCH

HAMSTRING STRETCH

WORKOUT 1

SQUATTED STEP OUTS

Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult. 

Goal: 3 rounds of 15 reps

SQUATTED WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 3 rounds of 10 reps 

ROUNDED BACK WALL SIT

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them. 

Goal: 3 rounds of 2 30 s holds

PLANCHE LEAN 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 2 reps 1 min planks

BIRD DOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back. 

Goal: 3 rounds of 6 reps each arm

WORKOUT 2

WEIGHTED HOLLOW BODY HOLD

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. Keep your arms back by your ears. Add as much weight as you can tolerate while keeping good form.

Goal: 3 rounds of 4 reps x 15 second holds

TABLE TOP AROUND THE WORLD

Description: Begin in a table position. Squeeze your core and glutes while you lift one limb at a time as the video shows. Go as slow and controlled as you can. 

Goal: 3 rounds of 3 reps x 5 second holds

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

HORSE STANCE SQUAT

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 20 seconds. Goal: 3 rounds of 5 reps

 

FIRE HYDRANT KICKS

Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock. 

Goal: 3 rounds x 20 kicks per side

HANGING SUPERMAN TO HOLLOWBODY

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

 Goal: 3 rounds of 5 reps.

WORKOUT 3

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 3 rounds of 6 reps per direction

CLAMSHELLS

Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back. 

Goal: 3 rounds of 8 reps with GOOD FORM

 

HIP BRIDGE MARCHING

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs. 

Goal: 3 Rounds, 10 reps per side, per round

** perform this with your feet on a chair**


REVERSE CRUNCH

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.

 Goal: 3 rounds of 10 reps.

 

NEEDLE KICK TO SURFACE

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum. 

Goal: 3 rounds of 10 kicks each leg