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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHRIS MEZA CUSTOM WORKOUT

Hey there Chris!  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 45-60 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!

WORKOUT 1

~ WARM UP: SPINE FLEXIBILITY VIDEO ~

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

Goal:  1 round at start of workout for warm-up. 10 second holds per move

~ YOUR CIRCUIT STARTS HERE ~

DO 3 ROUNDS OF THE FOLLOWING EXERCISES:

ROTATOR CUFF EXTERNAL ROTATION

Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide. 1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Externally rotate your shoulders to pull your hands apart from each other.

Goal: 3 rounds of 10 reps.

Extra Notes: I do not expect this one to feel crazy hard or make you out of breath. This is a deep strengthening to reposition the resting position of your shoulder blade and Humerus. It will take time to see if it’s working. Please stay consistent with it. You got this! 🙂

ROTATOR CUFF INTERNAL ROTATION

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button.

Goal: 3 rounds of 10 reps.

V STAND

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. 

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal:  3 Rounds, 10 reps per round

TOES TO POLE

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

CHRIS – I recognize that you will likely need to have a little bend at your knees to complete this. That is okay! Just try to keep the same angle at your knees so the movement is coming from your hips and core only. 

Goal: 3 rounds of 5 reps

L EXTENSIONS

Description: Hang from your pull up bar in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 10 reps

SKIN THE CAT

Description: Squeeze your core to get your legs thru. Only go as far as you feel like your shoulders can control. 

Goal: 3 Rounds of 3 attempts

CHRIS – start by just trying to get feet past bar then control the lowering. Progress yourself slowly here.

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

Goal: 3 rounds of 10 reps

WALL BRIDGE WALK UP/DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 5 attempts

*Listen to your body and only go as far as you can to be able to get back up. Use your core to pull yourself back up into standing!*

~ FLEXIBILITY TRAINING ~

INCHWORM

Description:  This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time. 

Goal:  10 reps

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.

*Focus on lower your chest bone as far to the ground as you can*

Goal: 10 sec holds x 4 reps

SHOULDER DOORWAY STRETCH

Description: Do the doorway stretch we discussed on zoom. Remember, change the angle of the stretch by raising and lowering your shoulders to different heights. 

Goal: 15 second holds x 4 reps

STANDING HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 3 reps each leg with 15 sec holds

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: 15 sec hold x 4 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: 15 sec hold x 4 reps each leg

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: 15-30 sec hold x 4 reps each leg

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

WORKOUT 2

~ WARM 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.

Goal: 15 body rolls slowly

~ YOUR CIRCUIT STARTS HERE ~

DO 3 ROUNDS OF THE FOLLOWING EXERCISES:

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

CROSS BODY V-UP

Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees.

**Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.

Goal: 3 Rounds, 10 reps per side

TWIST SQUATS

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

HANDSTAND WALL WALK UPS

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.

CHRIS – I don’t expect you to walk all the way up right away. Listen to your body. 

Goal: 3 reps.

WORKOUT 1

Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. *Focus your thoughts on making the space between your shoulder blades as close together as possible. 

Goal: 3 rounds of 10 reps w/ 5 second hold at top

*CHRIS – make sure you relax your shoulders DOWN (towards hips) before starting*

SCAPULAR DEPRESSION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well. 

Goal:  3 Rounds, 10 reps per round w/ 5 second hold at top

GLUTE LIFTS

Description: This move starts on your stomach with your legs slightly separated. Bend both of your knees and put the inside of your feet together. Squeeze your glutes and lift your thighs up off the floor.

If you don’t want to do it, it means you need it 🙂

Goal: 3 rounds of 10 reps. 

WIPERS

Description: Hang from your pull up bar OR rings in L extension. Use your shoulders, core, obliques, and hips to twist your body side to side like windshield wipers. Try to keep your knees straight and go SLOW.

Goal: 3 rounds of 5 reps each direction

~ FLEXIBILITY TRAINING ~

SHOULDER ROTATION 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: 15 second holds x 3 reps each arm

SHOULDER DOORWAY STRETCH

Description: Do the doorway stretch we discussed on zoom. Remember, change the angle of the stretch by raising and lowering your shoulders to different heights. 

Goal: 15 second holds x 4 reps

SEATED HAMSTRING STRETCH

Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh. 

Goal: 30 second holds x 4 reps each leg

BUTTERFLY STRETCH

Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor. 

Goal: 15 second holds x 3 reps

STANDING HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 5-10 then bring leg down and repeat on other side.

Goal: 10 reps each leg

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