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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRUCE EGGER CUSTOM WORKOUT

Hey there Bruce!  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 30-45 MINUTES 3-5 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move 

CHIN TUCKS

Description: This move starts by sitting with good posture (shoulders down and back). You will then perform a chin tuck as if you are trying to make a double chin (back of you head straight back). Refrain from lowering your chin down. The movement should be straight back. You will either feel muscles working under your chin or a stretch at the back of your skull.

Goal: 30 chin tucks.

DO EVERY DAY

WORKOUT 1 - M/W/F

SQUATTED HIP WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 3 rounds of 10 reps. 

FOREARM LEG LIFTS

Description: This move begins on your forearms with your legs out straight. Set your core and lift both legs up off the floor. You will then scissor your legs one at a time but not letting either heel touch the floor.

Goal: 3 rounds of 10 scissor kicks with each leg. 

WALL SIT WALL ANGELS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows.

*Only move your arms as much as your shoulder blades will allow.* 

Goal: 3 rounds of  1 wall sit holding for 15 wall angels

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

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

BACK EXTENSION

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.

Goal: 3 Rounds, 10 reps per round

V-STAND - LEVEL 0.5

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. 

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

Goal: 10 sec holds x 5 reps

PIRIFORMIS HIP STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*

Goal: 4 reps each leg with 15 second holds

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 4 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Bruce! - Bethany 🙂

WORKOUT 2 - T/R

~ AM SESSION ~

HIP INTERNAL ROTATION SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 2 rounds of 5 reps each side.

FROG STAND

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: 2 Rounds of 5 reps per leg

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 2 rounds of 8 reps. 

SCAPULAR DEPRESSION

1. Field goal arms. Squeeze shoulder blades together while lifting elbows up towards the ceiling. Hold this contraction. 

2. Squeeze your shoulder blades and elbows down towards your hips then back to field goal position. 

Goal: 2 rounds of 8 reps

~ PM SESSION ~

PIKE HANDSTAND WALK INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 2 rounds of 5-8 reps

LUNGED BACK EXTENSION TO WALL

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 2 Rounds of 5 reps each leg. 

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 2 rounds of 10 crunches.

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. 

*Unweighted only!*

Goal: 10 body rolls slow and controlled

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 3 reps per side

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15-30 second holds x 2 reps each leg

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 4 reps each leg

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂