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BRENT UITERMARKT CUSTOM WORKOUT

Hey there Brent! 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 ~30-60 MINUTES 3-6 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 over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing.

WORKOUT 1

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 8 reps each side

SLOW ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 3 rounds of 5 push-ups

SUPERMAN TO V ROLLS

Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 5 reps.

PISTOL SINGLE LEG SQUAT W/ANTERIOR SUPPORT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 10 reps each leg

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 2 reps.

HAMSTRING STRETCH WITH STRAP

Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg

STALL BAR COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 3 rounds of 5 reps each leg.

WORKOUT 2

HOLLOWBODY HOLD

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. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 60 second holds.

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. 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 V-stand and hold one leg up. Pulse the other leg up before switching legs.

Goal: 3 rounds of 5 reps each leg.

ROW TO MUSCLE UP

Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 3 rounds of 10 reps

PYRAMID PUSH UP

Description: Begin 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 10 push ups.

V SCOOTS

Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.

Goal: 3 rounds of 10 scoots.

MIDDLE SPLIT WITH BUTT ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 30 sec holds x 3 reps.

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

STALL BAR POSTERIOR CHAIN

Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.

Goal: 15 second holds x 4 reps.

WORKOUT 3

FROG STAND - SINGLE LEG LIFT FEET TO 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.

STRADDLED SUPERMANS

Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 2 reps with 30 sec holds

V-STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 3 rounds of 5 lifts each leg.

PLANCHE PUSH-UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 10 push ups.

DRAGON SQUATS

Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 8 reps each leg.

BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can. 

Goal: 2 minute hold

FRONT SPLIT STRETCH

Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.

Goal: 30 sec holds x 2 reps each side

STALL BAR SHOULDER AND HAMSTRING STRETCH

Description: Face a surface you can hold onto. Forward fold then step closer to the surface reaching your arms back to feel a stretch in your shoulders.

Goal: Hold for 15 sec x 4 reps

PREVIOUS MOVES:

PIKE HANDSTAND WALK IN

HANGING FOR SHOULDER ENGAGEMENT

FROG STAND HOLDS

V UPS WITH SOFT BLOCK

ELBOW PLANK CRUNCH SLIDES