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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

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 5 reps.

FRONT LEVER CRUNCH HOLDS

Description: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.

Goal: 3 rounds of 3 levers with 10 second holds

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 3 rounds of 3 kickbacks

WORKOUT 2

BRIDGE TWISTS ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand (turn fingers OUT) in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.

Goal: 3 rounds of 5 reps each direction

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 5 reps

DRAGON SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lunge as the video shows. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 8 reps each leg.

1 FOOT DIVE PUSH UPS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.

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.

CRUNCH PLANCHE - 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds of 5 reps each side

SPIDER LEGS SQUAT

Description: Go into a deep squat with your knees apart. Bring one leg out and use your arm to drop your shoulder inward while you push your knee out. Hold for 5 seconds then come back into standing. Switch and do the other leg.

Goal: 3 rounds of 5 reps each leg.

SWITCH GRIP

Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.

Goal: 3 rounds of 5 switch grips

HANDSTAND TOE TAPS

Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.

Goal: 3 rounds of 5 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