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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRANCH GORDON CUSTOM WORKOUT

Hey there Branch!  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 ~30 MINUTES 4-6 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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY ANYTIME, ANYWHERE

OTHER FLEXIBILITY WARM UP

CARDIO

BEAR CRAWLS

Description: Do the bear crawl down the hallway. To make it harder, keep your knees as close to the floor as possible!

Goal: 3 rounds of 25 feet

TOE TAPS ON BLOCK

Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.

Goal: 3 rounds x 30 seconds

TABLE WALKS

Description: Use your core to stay flat, not rotated during your walk, engage your glutes to keep your hips up without dipping. Walk forwards moving your opposite hand and foot at the same time.

CAT WALKS

KNEE REHAB

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

INFERIOR PATELLA MOB

Description: RELAX your quad. Slide your knee cap down towards your foot using the web space between thumb and pointer finger.

Goal: 10 sec holds x 8 reps, 1x/day

WORKOUT 1

SIDE PLANK LEG LIFTS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.

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

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 3 rounds of 8 reps

FROG STAND LEG LIFTS

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.

WORKOUT 2

BRIDGE FOR SHOULDERS

Description: Push up into a bridge with your feet on 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

STALDER PUSH UP - 2ND LEG LIFT

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 3 rounds of 5 reps each side

BIRDDOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 3 rounds of 10 lifts each side

BRANCH - add in arms now

HANDSTAND PUSH UPS

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 3 round – Round 1 = 1 handstand with 2-3 push-ups. Round 2 and 3 = pike push ups

BRANCH - be smart when integrating this. Leave yourself enough arm strength to safely come OUT of the handstand too

WORKOUT 3

KICKING UP TO HANDSTAND

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 3 rounds of 3-5 reps each leg.

RATTLESNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 8 reps each direction.

STRICT PULL UPS

Description: Do as many pull ups as you can (palms facing away). 

Goal: 3 rounds of as many reps as you can do

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 8 reps each leg.

NIGHTLY STRETCH ROUTINE

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 3 reps each direction. 

SUPINE HAMSTRING STRETCH WITH STRAP

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: 2 reps each leg x 30 second holds 

PANCAKE STRETCH + TOES POINTED INWARD

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 10 second holds x 3 reps each direction

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds