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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHRIS MYERS CUSTOM WORKOUT

Hey there Chris!  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 

BENT KNEE BABY STRETCH

Description: Complete this daily to work on your hip range of motion. Focus on pushing your hips out as knees go down, and back stays flat on the ground.

Goal: Complete 30 second holds x2 reps

DAY 1

FRONT LEVER CRUNCHES

Description: This move starts hanging on your bar. You will then work on your core and shoulder strength to move into a crunched front lever. 

Goal: 5 reps

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

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. You will then work to straighten legs forward like in video, but you will do 1 leg at a time instead of 2.

Goal: 3 rounds, 10 reps per leg

BRIDGE HOPS AGAINST WALL

Description: Focus to engage your glutes so you don’t arch through your lower back as you work your bridge. (Use the wall as a guide to keep your weight shifted forward towards your hands)

Goal: 3 rounds of 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!

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!

HANGING MEATHOOKS

Description: Lift your legs by bringing your feet to the bar between your hands. You will then work to keep your hips elevated as you rotate your legs side to side as seen in this demo.

Goal: 3 rounds of 5 reps per direction

Extra Notes: You might not hit 5 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: Cross 1 leg over the other placing the ankle of the crossed leg at your knee. You will then complete squats as shown in this demo video.

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!

1 LEGGED PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers holding 1 leg up behind you.

Goal: 3 rounds of 8 reps per leg.

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!

SUPERMAN TO PIKE-UPS

Description: Start in a superman pose. Turn and engage core into pike.

Goal: 3 rounds of 10 reps

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!

STRADDLE BACKS ON THE BAR

Description: Start in hanging. You will then engage your core to lift your legs up in a straddled position to invert yourself before you slowly lower your legs back to start.

Goal: 3 rounds of 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!

DAY 3

LUNGE TO HANDSTAND KICKUPS

Description: Follow this video to work into handstand kick-ups with control 

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!

KICK-UP TO WALL HANDSTAND THEN BUTT TO WALL HOLDS

Description: 

Goal: 3 Rounds, 30 sec holds per round 

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

PLANCHE TOE TAPS

Description: You will start in a plank position with feet on your 18 inch side of the block, working to engage your core to round your back. You will then lift 1 leg up behind you holding that core engagement as you work the glute to lower the lifted foot to touch the ground before you tap it back onto the block.

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!

PIKED ELBOW PLANK SPLITS HOLD

Description:  Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.

Goal:  3 Rounds, 2 reps per leg with 20 seconds per rep

Extra Notes:  You might not hit 20 seconds each rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND SINGLE LEG LIFTS

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 lift 1 leg up to pulse it up and down.

Goal: 3 rounds of 5 reps per leg

Extra Notes: You might not hit 5 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 MOVE

SWIPES

Description: Do this movements to work your core and shoulder strength for power moves

Goal: 5 full rotations per direction

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