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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRAD BISSINGER CUSTOM WORKOUT

Hey there Brad!  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!

WORKOUT 1
Do the following exercises in a circuit:

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor (bend your knees if you have to). Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 3 Rounds, 5 reps.

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

MINI SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.

Goal: 3 Rounds, 8 reps per round. 

*Make sure your knees is tracking straight over your foot. Perform in front of a mirror if you can and stare at your knees the entire time*

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round. 

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. *Keep elbows close to side as much as possible to maximize triceps engagement.

Goal: 3 rounds of 10 reps per round.

MONSTER WALKS

Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult.

Goal: 3 rounds of 5 reps

*Only go down as far as your knees can tolerate. Make sure your posture is like if you were to sit down in a chair*

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

Goal: 10 sec holds x 5 reps

PIRIFORMIS HIP STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

*Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 2 reps each leg

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Brad! - Bethany 🙂

WORKOUT 1
Do the following exercises in a circuit:

FROG STAND

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 until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps holding as long as you can (goal is to eventually hold steady for 45 seconds)

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 3 Rounds, 10 reps per round.

REVERSE PLANK TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

Goal: 3 rounds of 8 reps 

WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.

Goal: 3 reps of 2 reps with 30 second holds per rep

WALL BRIDGE WALK UP/DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can (listen to your body and only go as far as you have the strength to come back up). Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 3 attempts 

BUNS OF STEEL

Description: This move starts on your stomach with your legs slightly separated. Bend both of your knees and put the inside of your feet together. Squeeze your glutes and lift your thighs up off the floor.

Goal: 3 rounds of 10 reps.

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. 

*Unweighted only!*

Goal: 10 body rolls slow and controlled

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 15 seconds of pulses x 5 reps

HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 3 reps each leg with 15 sec holds

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂