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ALEX FINCHAM LEGS AND CORE CUSTOM WORKOUT

Hey there Alex!  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 

CALF STRETCHING

Description: Complete this daily to work on your ankle range of motion and calf length

Goal: Complete 20 reps per side with 3 second holds per rep

LAYING ON BELLY I'S AND Y'S 20 REPS PER MOVE

DAY 1

CRUNCH SQUAT

Goal: 3 Rounds, 10 reps 

SUPERMAN SNOW ANGELS

Goal: 3 rounds, 15 reps

CARDIO TOE TAPS

Goal: 3 rounds of 1 minute

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit all 10 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, 3 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!

SWEEP SQUATS

Goal: 3 rounds of 10 reps per leg.

CRISS CROSS SQUATS

Goal: 3 rounds of 10 reps.

HANGING L ROTATIONS

Goal: 3 rounds of 5 reps per side

STRADDLED HOLLOW HOLDS

Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.

Goal: 3 rounds of 45 second holds

Extra Notes: You might not hit 45 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

GARGOYLE SQUAT

Goal: 3 rounds of 10 reps

FIGURE 4 SQUAT

Goal: 3 Rounds, 10 reps per side 

PIKE HOLD

Goal: 3 rounds of 30 second holds

PIKED ELBOW PLANK SPLITS HOLD

Description:  Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.

Goal:  3 Rounds, 2 reps per leg with 20 seconds per rep

Extra Notes:  You might not hit 20 seconds each rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON SQUAT

Goal: 3 rounds of 10 reps per leg