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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALEX MILLER CUSTOM WORKOUT

Hey there Alex!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

BODY ROLLS

Goal: 3 rounds of 7 rolls

COIL SQUATS

Goal: 3 rounds of 10 reps per side

NINJA STRENGTH LEVEL 2 KATA

Goal: 3 rounds of 1 reps

HANGING CRUNCHES

Goal: 3 rounds of 15 crunches

SPLIT PULSES

Goal: 3 rounds of 10 reps

HIP FLEXOR STRETCH

Goal: 3 rounds of 5 reps per side with 30 sec holds per rep

PANCAKE STRETCH

Goal: 3 rounds of 5 reps per side with 30 sec holds per rep

REVERSE PRESS HANDSTAND

Goal: 3 Rounds, 8 reps

DAY 2

SHOULDER STRETCHING

Goal: 1 round of 5 reps with 30 second holds per rep.

SINGLE LEG WALL BRIDGE PUSH-UPS

Goal: 3 rounds of 5 reps per leg

REVERSE GRIP PUSHUPS

Goal:  3 Rounds of 10 reps

V STAND

Goal: 3 rounds of 10 reps per leg

MUSCLE UP PROGRESSION

Goal: 3 Rounds, 8 reps

SPINE FLEXIBILITY

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

SKIN THE CAT

GOAL: 3 rounds of 5 reps working to not come down between reps

STRADDLE BACKS ON BAR

GOAL: 3 rounds of 5 reps working to not come down between reps

PRE-BRIDGE TWIST SHOULDER WORK

GOAL: 3 rounds of 3 reps per side. DO NOT ARCH YOUR BACK. Be sure to squeeze your glutes

PIRIFORMIS WALL STRETCH

GOAL: 1 round of 3 reps per side with 30 second holds per rep