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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRIAN BOURGEOIS CUSTOM PROGRAM

Hey there Brian!  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!

MOBILITY PROGRAM

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body. Goal: 15 sec hold x 3 reps each leg.

DAY 1

SUPERMAN TO ELBOW PIKED

 

Goal: 3 rounds 10 lifts 

GLUTE ONLY SUPERMAN

Description: Lay on your stomach with the yoga ball between your feet. Sqeeuze the ball as you bend your knees then squeeze your glutes to lift your thighs off the floor.

Goal: 3 rounds of 10 reps with 5-10 second holds

PIKE TO PLANK TO ELBOWS

 

 Goal: 3 rounds of 5 reps.

TWIST SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel. 

Goal: 3 rounds of 10 reps per leg.

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward. Goal: 3 rounds of 8 reps each leg.

Goal: 3 rounds of 8 reps each leg

DAY 2

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 3 rounds10 reps per direction

STRADDLE BACKS ON FLOOR

Descriptions: Bent knees on way up, straight on way down

Goal: 3 rounds 10 reps

TUCK HOLD

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 lift one leg at a time. Do 10 reps of one leg before switching legs. 

Goal: 3 rounds of 10 reps each leg.

 Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!

FROG STAND 1 LEG LIFT

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back. 

Goal: 3 Rounds, 5 reps per leg per round.

SNAKE SQUATS

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 5 reps each direction

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE V COMPRESSION HOLDS*

 

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time. 

Goal: 3 rounds of 5 leg kicks each

DAY 3

HANDSTAND WALL WALK UPS

 

Goal: 3 rounds of 8 reps

BRIDGE WITH WEIGHT SHIFT

 

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. 

Goal:3 rounds of 5 reps. *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

HEADSTAND PRESS UPS

 

Goal: 3 rounds of 5 in a row

HOLLOW BODY ROCKS

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. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture. 

Goal: 3 Rounds, 10 reps per round. Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP ABDUCTION FORWARD FLEXION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can. 

Goal: 15 sec holds x 4 reps each leg

HAMSTRING STRETCH

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. position yourself up against a wall. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 10 body rolls with 15 second holds

DAY 4 MOBILITY DAY

Description: Use a belt not a bar

Goal: 30 s per side x 2 

UNILATERAL MIDDLE SPLIT

Goal: 30 s x 2 per side

HIP ABDUCTION FORWARD FOLD HOLDS

Description: hold this move for 30 s on each side do not rapidly go through them like the video shows

Goal: 2 rounds 30 s per leg

PANCAKE STRETCH

Goal: 2 rounds 1 min hold per round

FIGURE 4 AGAINST WALL

Goal: 2 rounds 30 s per side

GASTROC STRETCH

Goal: 2 rounds 30 s per side/round