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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CONSTANTIN MOCK CUSTOM WORKOUT

Hey there Constantin!  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!

MASTER WARMUP

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)

DAY 1

BRIDGE PUSH-UPS ON WALL

Description: This move starts by laying on your back with wrists near wall. You will then lift your hips first into a hip bridge, then push through your hands to lift your shoulders as you push through your heels to shift your forearms towards the wall to open your shoulders fully.

Goal: 3 Rounds, 8 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHED PLANK HOLDS

Description: You will start in a plank position with hands facing forward and slightly outwards. From there, you will walk your feet a little bit forward to allow your core to fully engage into a turtle shell back. As you do this, you will shift your weight forward to work into a planched position (as shown in video). 

Goal: 3 rounds of 4 reps of 15 second holds per rep with 10 second rest between reps

Extra Notes:  You might not hit 15 seconds each rep, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WEIGHTED V-UPS WITH FEET ON BLOCK

Description: Start laying on the floor with feet on a raised surface and holding a 2 kg weight (if you have one). You will then contract your core to lift your shoulders by rounding your trunk to touch your toes (or as close as you can reach with straight knees) before lowering yourself back to start. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

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!

PLANK TO L AND BACK COMPRESSION WORK

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank. Repeat to return to first plank. This is 1 rep

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!

HANDSTAND PIKED WALK-INS

Description:  Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet to allow your hips to flex working to bring your hips over your shoulders.

**DO NOT LIFT THE LEG AS SHOWN AS THAT BOTHERED INTO YOUR RHOMBOIDS**

Goal:  3 Rounds, 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 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!

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TABLE WALKS

Description: This move starts in a table position being sure that your glutes are fully engaged to have hips lifted working to bring them level with your shoulders. You will then walk forwards kicking both legs out at the same time.
Goal: 3 Rounds, 20 reps
Extra Notes: You might not hit 20 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TUCK-UPS

Description: You will start laying on your back, then contract your core to bring your shoulders off the ground as you bring your knees to your armpits. As you bring your knees up you will grab your shins to help pull into the full crunched position before lowering back into the starting position on the ground. 

Goal: 3 rounds of 10 reps of the video

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!

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. 

**All rotation should be coming from the hips with no discomfort at knees

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!

FIGURE 4 SQUAT

Description: Start standing in front of a vertical pole or door frame. From there you will cross 1 ankle over the opposite knee. Hold that leg crossed as you squat down working to drop your hips down to your butt without arching your back throughout the whole squat.

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!

DAY 3

NEEDLE KICKS

Description: Start in a standing position with arms on ears, core engaged so your back isn’t arched. Be sure that you keep your hips in alignment with your surface (no rotation either way.) Go slow and control the movement by squeezing your glutes to produce the “kick” not using momentum. 

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SEATED HIP ROTATIONAL KICKS

Description: Start sitting as seen in this sample video with a yoga block on tall setting in front of you. You will then take the back leg and rotate it forward bringing it around to the front of you while lifting it above the yoga block. Focus to not over-compensate by shifting weight side-to-side

Goal: 3 Rounds, 8 reps per side 

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!

V-STAND LEG LIFT

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. You will hold 1 leg  off the floor then work to lift the other leg to the already lifted leg.

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!

CROSS BODY REACHES

Description:  Start laying on the floor with legs together and arms out to your sides (as seen in video.) You will then lift 1 leg and opposite hand to reach together over the middle of you. You will be sure to leave the arm not reaching on the floor.

Goal:  3 Rounds, 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!

PLANK TO STALDER CORE PULLS

Description:  Start in a plank position using paralettes for wrist support and feet on sliders. You will then engage your core to slide your feet forward and wide to work towards stalder position. You will then engage your glutes to return to the plank position without dropping your hips and arching your back.

Goal:  3 Rounds, 10 reps

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!

HANGING PIKE LIFTS

Description: Start hanging form your bar or rings. From there you will work your core to bring your legs as high towards the bar between your hands as you can while keeping your legs straight. DO NOT ARCH YOUR BACK at any point during this movement. 

Goal: 3 rounds of 10 reps

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!

FROG STAND

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement.

Goal: 3 rounds of 20 seconds holds.

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!