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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ANDY CROW CUSTOM WORKOUT

Hey there Andy!  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!

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

DAY 1

PYRAMID PUSH-UPS WITH TARGET

Description: Start in a piked position on your hands. You will then shift weight forward onto your hands with a pillow between your hands. You will then complete a push-up working to touch your head to the pillow.

Goal: 3 rounds, 10 reps

TABLE HOLDS AROUND THE WORLD

Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position as you work to lift 1 limb at a time.

Goal: 3 rounds of 10 reps per limb

Extra Notes:  You might not hit 30 seconds every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRANE TO TOE TAPS ON FLOOR

Description: Start in standing where you will then bring 1 leg up tight your chest using your core to lift the leg to start in the crane position. You will then hold your pelvis stable as you bring the bent knee leg down to tap the floor before returning to the crane position.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK FOOT SLIDES AROUND 2 OBSTACLES

Description: Start in a plank position on your elbows with feet on sliding surface. You will then engage your core to bring your knees tight to your chest by sliding your feet forward before you contract your glutes to return to the plank position. DO NOT LOSE YOUR TURTLE SHELL BACK THROUGHOUT THIS MOVE.

Goal: 3 rounds of 15 reps

Extra Notes: You might not hit 15 reps every round or even do all 3 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: Start on your knees. You will then straighten 1 leg out to the side to enter into a half middle split. Work to lean onto your elbows and hold there to work the adductor length of the straight leg. As this gets easier, you will then work to walk your hands towards the straight leg to increase the stretch.

Goal: 1 round of 2 reps, 30 second holds per rep per side.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-SCOOTS

Description: This move starts in a side plank position with bottom knee bent and on elbow with top arm straight over your head and top leg out straight. You will then work to crunch your core to cause your top elbow and top knee to meet over your body. 

Goal: 3 Rounds, 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!

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND KICK-BACKS

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 lifting them both off the ground. Once you balance for a count of 3 seconds, kick your legs out behind you to land in a plank position.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WALK-INS

Description: Start in a plank position with your feet on a raised surface. You will then engage your core to walk your hands in to attain a piked position. Walk back out to the plank position. This is 1 rep.

Goal: 3 rounds of 8 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FIGURE 4 STRETCH

Description: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.

 

Goal: 1 Round, with 2, 30 second holds per side.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK SHOULDER TAPS

Description: This move starts in a TALL plank position (on your hands and feet). You then will lift 1 arm to touch the opposite shoulder. Repeat on opposite side.

Goal: 3 Rounds, 8 reps per side.

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW TO TUCK-UP TO HOLLOW TO V-UP

Description: Follow this video to work your core with a hollow-hold to a tuck-up to hollow-hold to v-up. FOCUS TO NOT ARCH YOUR BACK AT ANY POINT (so you should be feeling this in your core only, not back)

Goal: 3 Rounds, 10 reps.

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

HOLLOW TO SUPERMAN ROLLS

Description: Start in hollow body. Crunch your knees to elbows, then roll over into Superman position while keeping arms and legs up.

Goal: 3 Rounds, 10 reps.

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

V-STAND PROGRESSIONS

Description: Start sitting on floor with knees tucked to chest. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the hips off the floor and feet as you work to straighten 1 leg at a time as shown in this demo video.

Goal: 3 Rounds, 7 reps per side.

Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRAIGHT LEG ROTATIONS FOR CORE

Description: Imagine the person is laying the floor instead of hanging. You will mimic this movement using your core to lower and lift your legs. 

Goal: 3 rounds of 10 reps per side

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