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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALEX HSIEH CUSTOM WORKOUT

Hey there Alex!  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!

GAME PLAN:

Week 1: Planched plank on parallettes (30 second holds x 4 reps) and Wrist and forearm roller – lowering only (then put the weight on the floor and coil it back up for the next rep)

Week 2: Planched plank, Kneeling press ups (20 reps), Wrist and forearm roller – lowering only

Week 3: Everything from week 2 plus unweighted pull-ups 

Week 4: Everything from week 3 plus weighted pull-ups

GYM DAY

ROW TO MUSCLE UPS

Goal: 3 rounds of 8 reps

CLASP PULL UPS ON TOES

Goal: 3 rounds of 10 reps

 

SKIN THE CAT

Description: Go slow to begin. Core engaged throughout.

Goal: 3 rounds of 3 attempts.

CANDLESTICK

Description: Go slow to begin. Core engaged throughout.

Goal: 3 rounds of 3 attempts.

NORDIC CURL PUSH UPS

Goal: 3 Rounds, 8 reps per round – slow and controlled

PULL OVER TO MUSCLE UP NEGATIVE

Goal: 3 Rounds of 5 reps

SUPPORT STAND HOLDS

Goal: Muscular endurance to end the workout! Hold as long as you can attempting to keep your body as straight as possible x 3 reps

HOME DAY

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 3 rounds of 5 lifts each leg.

TABLE TOP CROSS BODY

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 3 rounds of 5 rotations each side. 

PYRAMID PUSH UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 6 reps each leg. 

HUMAN FLAG ON TOE

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

Goal: 3 rounds of 2 reps x 10 seconds each side