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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHRISTOPHER KANE CUSTOM WORKOUT

Hey Christopher!  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 ~15-30 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!

Form over number of reps always! Listen to your body please!

DAY 1

TUCK UPS

Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position.

Goal: 2 rounds of 10 reps

QUADRUPED - THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 2 rounds of 5 reps each arm. 

HIP BRIDGE WITH LEG LIFTS

Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Keep that squeeze throughout the entire exercise. Picture a level laying across your stomach. As you lift one leg, do not let that level dip to one side.

Goal: 2 rounds of 5 reps per leg.

SIDELYING TRICEP DIPS

Description: This move begins by laying on your side with your top arm on the ground in front of you. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm going as much of the lifting as possible to get a good tricep workout.

Goal: 2 rounds of 8 reps.

WALL SITS

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 and lift the arms to lessen support from them.

Goal: 2 round of 5 reps with 30 second holds per rep

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 2 reps each direction.

SCIATIC NERVE GLIDE AT HIP

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg. 

Goal: 2 reps for as long as you can tolerate / stop when pain gets worse than >2/10 pain scale

DAY 2

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: 5 rolls slow and controlled

BICYCLES

Description: Laying on the ground with elbows bent and arms directly beneath your shoulders. You will contract your upper core to ensure your shoulders stay in line with your elbow while also keeping your head in neutral to not lose your neck. You will then bicycle your legs keeping your core engaged throughout.

Goal: 2 rounds of 10 reps per leg

BIRDDOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 2 rounds of 5 lifts each side (so a total of 10 reps) 

MINI SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.

Goal: 2 Rounds, 8 reps per round.

FULL UP

Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.

Goal: 2 rounds of 5 reps. 

TABLE TOP HOLD

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 2 rounds of 5 reps with 10 second holds.

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

SHOULDER 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: 2 reps each arm with 15 second holds

SCIATIC NERVE GLIDE AT KNEE

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction as you bend your knee to 90 degs. Use your arms to keep your thigh at the correct height. Straighten and bend your knee while making sure only your knee joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg. 

Goal: 2 reps for as long as you can tolerate / stop when pain gets worse than >2/10 pain scale