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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CLIFF GORMAN CUSTOM WORKOUT

Hey there Cliff!  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 30-60 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!

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

SPINE FLEXIBILITY

WORKOUT 1

KNEES OVER TOES SQUAT

Description: Follow Lee in the video and only lower as far as your knees comfortably can.

Goal: 3 rounds of 10 reps

FROG STAND HOLDS

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 BOTH FEET up off the ground.

Goal: 3 rounds of 3 reps for as long as you can hold. 

LOWER CORE BENT KNEE LIFTS

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.

Goal: 3 rounds of 10 reps.

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 5 reps each direction

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for as long as you can.

Goal: 1 round of 1 rep for as long as you can hold it

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds

WORKOUT 2

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

FIGURE 4 PISTOL SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 10 reps. 

STALDER PUSH UPS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom.

Goal: 3 rounds of 5 push-ups each side

PLANCHE LEAN PLANK - 1 LEG

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold x 10 seconds.

Goal: 3 rounds of 1 rep, 60 sec holds (30 sec on one leg then switch legs)

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 4 reps per side

WORKOUT 3

PIKE HANDSTAND WALK IN

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: 3 rounds of 8 reps.

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

SKIN THE CAT ON RINGS

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 5 reps

PYRAMID PUSH UPS

Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 8 push ups.

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for as long as you can.

Goal: 1 round of 1 rep for as long as you can hold it

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