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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRET TAYLOR CUSTOM WORKOUT

Hey there Bret!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

DAY 1

PIRIFORMIS STRETCH

Description: Position your leg on a raised surface as seen in this video for a strong hip stretch.

Goal: 1 round 2 reps of 30 seconds per side 

L TO BENT KNEE V-STAND

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to bring your knees to your chest holding this position before your “kick” your legs back out to the starting position.

Goal: 3 rounds, 10 reps

SWEEPS

Description: Work your hip range of motion and core engagement with this move.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest

Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FIGURE 4 SQUAT

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

Goal: 3 rounds of 5 reps each leg

ELBOW PLANK GLUTE SIDE KICKS

Description: Start in an elbow plank engaging your core to tuck your pelvis for a “turtle shell” back. From there you will engage your glutes to lift 1 leg slightly off the ground and then bring it outwards using your hip abductors.

Goal: 3 rounds of 10 reps per leg.

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

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 8 reps.

DAY 3

WALL MIDDLE SPLITS WITH BUTT TO WALL

Description:  Start in a shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.

Goal:  1 Round, 2 reps of 30 second holds

PLANK TO PIKE HANDSTAND WALK-INS

Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, bending at your hips to attain a piked handstand position. Once there you will lift 1 leg at a time for a count of 3 before walking back out to the starting plank position. Goal is to be piked with stacked hips over shoulders over hands.

Goal: 3 Rounds, 8 reps 

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 ARM CRUNCH HOLDS

Description: Lay on your back with a yoga block being held between the arm and elbow on the same side. The opposite side will start in a hollow hold position and then crunch to mimic the opposite side holding the yoga block. DO NOT LOSE CORE ENGAGEMENT THROUGHOUT THIS MOVEMENT

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND TO PLANK

Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to kick your feet back to land in a plank position.

Goal: 3 rounds of 8 kickbacks w/3 second hold of the frog position

Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS: TUCK FRONT LEVER OPEN/CLOSE

Goal: 3 rounds of 5 reps