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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRAD MEDCHILL NEW 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!

Form over number of reps always! Listen to your body!

FLEXIBILITY TRAINING

Description: Follow along with this video for a full-body flexibility training 10 REPS OR 10 SECOND HOLDS PER MOVE

WORKOUT 1

FRONT LEVER PULLS

Description: Focus on core and lats engagement here

Goal: 3 rounds of 5 reps

HANDSTAND ROLL OUT

Description: Start with feet on wall and walk into a full handstand. You will then work to bring hips forward as you bend your arms, being sure to tuck your chin tightly to your chest to safely roll out of the handstand.

 Goal: 3 rounds of 5 reps.

PISTOL SINGLE LEG SQUAT

Description: Hold onto a doorway, squat rack, or other sturdy surface in front of you. Bring one leg up and extend your leg onto the surface to feel a good hamstring stretch. Perform a single leg squat as deep as you can go safely.

Goal: 3 rounds, 5 reps each leg.

HANGING MEATHOOKS

Description: Complete a pike up on the bar. You will then hold your legs tight to the bar as you rotate your pelvis causing your legs to rotate like a windshield wiper.

Goal: 3 rounds of 5 reps per direction

HANDSTAND KICK UPS

Description: Work to kick-up into a handstand position working on control up and down. 

Goal: 3 rounds of 5 reps per side

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds 

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

WORKOUT 2

BENT KNEE TO STRAIGHT KNEE V STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

WALL BRIDGE FOR SHOULDERS

Description: Push up into a bridge then walk your feet up onto the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 3 rounds of 3 reps with 15 sec holds

BRONCOS

Goal: 3 rounds of 10 reps

FROG STAND - FEET AGAINST WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

SKIN THE CATS

Description: Hang from your pull up bar pulling your legs tight to your chest pulling your knees and hips through your arms.

Goal: 3 rounds of 5 reps

WEIGHTED V-UPS WITH FEET ON BLOCK

Description: Holding a 5 pound weight you will work to keep your arms on your ears as you touch your hands to your toes (be like the guy on the left)

Goal: 3 rounds of 15 reps.

HANDSTAND ON BLOCKS

Description: Start in a handstand with your feet against the wall and hands on blocks. One hand at a time step off to the outside of the block, then step hands back up onto the blocks.

Goal: 3 rounds of 3 reps each arm

WORKOUT 3

FLARES AROUND THE WORLD HOLD

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

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. 

Goal: 3 rounds of 8 push ups

BRIDGED ROWS ON RINGS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 8 reps. 

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again. 

Goal: 3 rounds10 negatives with at least 5 second lowering

SQUAT TO STALDER SINGLE LEG LIFTS

Description: Focus on hips above elbows as you work your hip range of motion to lift 1 leg in front of you at a time.

Goal: 3 rounds of 5 reps per leg

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

BONUS MOVE

CRAB LIFTS

Description: Work to find the balance point and squeezing your glutes to lift your legs.

Goal: 3 rounds of 5 reps per leg

SWEEPS

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 6 sweeps per leg