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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ADRIAN MEJIA 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!

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!

SPLIT STRETCHES

CORE MOVES

GLUTE STRENGTH

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move 

FOUNDATIONAL KATA

WORKOUT 1

Remember - try pushing up to bridge with hands on dumbbells and let me know how it goes 🙂

V-STAND COMPRESSION

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 2 rounds of 5 reps

V UPS WITH SOFT BLOCKS

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the  light-weight object from hand to feet then feet to hands is 1 rep.

*Focus to reach your hands to feet each attempt keeping the legs fully straight.

Goal: 2 Rounds, 10 reps per round. 

Go slow, focus on keeping knees straight and having control

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 2 rounds of 8 reps 

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 2 rounds of 8 reps each leg

Make sure knee is tracking directly over toes

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.

Goal: 2 rounds of 10 reps per round.

ELBOW SUPPORT PLANCHE LEAN

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 2 rounds of 10 reps. 

DONKEY KICKS

Description: Begin on your hands and knees. Tighten your core. Keep your knee bent to 90 degrees as you extend your hip. The bottom of your foot should raise like it is going to touch the ceiling. Make sure to not let your knee extend or your hamstring will take over.

Goal: 2 rounds of 8 reps each leg. 

SHOULDER EXTENSION

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.

Goal: 10 sec holds x 5 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 2 reps each leg x 1 min holds

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Adrian! - Bethany 🙂

WORKOUT 2

GARGOYLE SQUATS

Description: Follow the video for a deep stretch and hip opening squat.

Goal: 2 rounds of 8 reps. 

Keep your chest up!

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 2 rounds of 5 reps holding as long as you can (goal is to eventually hold steady for 45 seconds)

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

FOOT SLIDING CORE CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 2 rounds of 15 reps 

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 2 rounds of 10 negatives with at least 5 second lowering

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

Goal: 2 rounds, 10 reps each leg 

STALDER ROLLS

Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.

Goal: 2 rounds of 3 rolls.

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 2 rounds of 3 taps each hand.

LUNGED BACK EXTENSION TO WALL

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 2 Rounds of 5 reps each leg. 

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 3 reps per side

HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 3 reps each leg with 15 sec holds

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂