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ALLEN HUDSON CUSTOM WORKOUT

Hey there Allen!  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 30-60 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!

SPINE FLEXIBILITY

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

Goal: 1 round at start of workout for warm-up with 10 second holds per move if holds, 10 reps per move if reps

DAY 1

TABLE TO VALDEZ CORE

Description: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire length of the prescribed time. You will then lift 1 leg and 1 arm to rotate as shown in the demo video

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED PLANK TRICEPS PUSH-UPS

Description: Start in a piked elbow push-up position. You will then push through 1 arm to straighten your elbow then the other elbow to attain a piked plank position. You will then lower 1 arm at a time to return to your elbows.

Goal: 2 rounds of 8 reps per side.

Extra Notes:  You might not hit 8 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INTRODUCTION TO FROG STAND

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift both legs off the ground.

Goal: 2 rounds of 45 second holds per round

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

ELBOW PLANK HIP EXTENSIONS

Description: Start in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.

Goal: 2 rounds of 4 reps per leg with 10 second holds per rep

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, 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 MIDDLE SPLITS

Description: Work a middle split with 1 leg at a time as shown in this demo.

Goal:  2 Rounds, 30 seconds per side per round

Extra Notes:  You might not hit 30 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG CORE CRUNCHES

Description: Use your stall bars to mimic this movement as you work your core to lift into a partial human flag

Goal: 2 rounds of 10 reps per side

STRADDLE BACKS ON FLOOR

Description: Start laying on your back with legs straight. You will then engage your lower core to bring your legs off the floor, rolling your back so your pelvis also comes off the floor before lowering your pelvis back down without allowing your feet to touch the ground.

Goal: 2 Rounds, 10 reps 

Extra Notes: You might not hit 10 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL WALK-UPS

Description: Start in a plank position with feet on wall. You will then walk your body up the wall going as close in as you can safely return back down.

Goal: 2 rounds of 5 reps

CORE CIRCUIT

DESCRIPTION: Work these moves with your feet on the stall bars 

Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow v-up)

DAY 3

PANCAKE STRETCH ON STALL BAR

Description: Stand in front of your stall bars. You will then lean forward grabbing the bar between your legs as you hold the bar and lean hips away from the bars to stretch your legs and hips.

Goal: 2 rounds of 30 second holds

HANGING PIKE-UPS

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders and then lift your legs in a piked position to touch the bar between your hands.

Goal: 2 rounds of 10 reps

HANGING L ROTATIONS

Description: This move starts in hanging. You will then engage your core to lift your legs into an L shape. You will then rotate left and right while holding this shape.

Goal: 2 rounds of 10 reps each side

SNAKE SQUATS

DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat. 

Goal: 2 rounds of 10 reps per side

L TO BENT KNEE V-STAND

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. You will then hold this position as you work to bring your knees to your chest then back out trying to limit the time your feet are on the floor. 

Goal: 2 rounds of 10 reps