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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DANIEL ORTIZ MORALES CUSTOM WORKOUT

Hey there Daniel!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

DAY 1

SPINE FLEXIBILITY

Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down

BODY ROLLS

Description: Start sitting with legs together. You will then roll your body down working to touch your toes without sticking your booty out behind you while allowing your entire back side round as you reach.

Goal: 1 round of 15 reps

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

NEEDLE KICKS

Description: Start in standing. You will then lift your arms straight above head (think elbows at ears). You will then lean forward lifting 1 leg up while you hinge at your hips working to bring your hands to a chair.

Goal: 4 rounds of 8 reps per leg

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

**FIGURE 4 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: 4 rounds of 10 reps.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

*WALL SQUATTED CRUNCHES

Description: Start by placing feet on wall so that legs are in a wide squat position. You will then engage your core to lift your shoulders and back up off the ground to reach the wall between your legs.

Goal: 4 rounds of 10 crunches

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

**HANGING STRADDLE BACKS

Goal: 1 round of 20 reps

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

**WIDE HIP SQUATS

DESCRIPTION: Be close to a wall or partial wall surface to keep your torso upright with you squat down keeping your knees and feet pointing outwards.

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 reps each round or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with hands turned backwards (at least 90 degrees if not further). You will then engage your core to tilt your pelvis to round your back like a turtle shell. You will then complete push-ups keeping your elbows near your side. 

Goal: 4 rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG MIDDLE SPLITS

Description: Be sure to keep you hips in alignment with your knees and work to walk hands towards straight leg for more stretch.

Goal: 1 round, 5 reps per side with 20 second holds per rep

Extra Notes:  You might not hit 5 reps every round or even do all 20 seconds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

MASTER WARM-UP

Description:  Follow along with this for a great full body warm-up.

Goal:  1 Round at the start of your workout

**HANGING L ROTATIONS

Description: Start in hanging with legs in an L position being sure that your core is engaged to lift your legs up keeping them parallel to the ground. You will then rotate your legs left and right.

*Focus to ensure that your back doesn’t arch*

Goal: 2 rounds 6 reps per side

Extra Notes:  You might not hit all 6 reps, or even all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

**HANGING PIKE-UPS

Description: Start in hanging with legs straight down. You will then engage your core to bring your feet to the bar you are hanging from.

Goal: 2 rounds 15 reps per round

Extra Notes:  You might not hit all 10 reps, or even all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TABLE CROSS BODY CRUNCHES

Goal: 4 rounds of 8 reps per side.

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER WORK ON BALL

Description: Complete this move as shown in video. Be sure that you are using your core to lift your leg and hold the quads active to support.

Goal: 4 Rounds, 10 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER SLIDE-INS

Description: This move starts in a plank position. You will then slide both feet forward working to get your feet in alignment with your hands. You will then allow your hips to drop to work on opening them up before returning to the plank position. Do not jump back to the plank position. Be sure that your glutes are active to push your legs backwards.

***DO NOT ARCH YOUR BACK*** 

Goal: 4 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

HIP WIPERS

Description: Start laying on floor with 1 leg bent up towards your stomach and flat on floor with the other leg bent with heel towards bottom while still being flat on floor. You will then lay there working to keep your pelvis flat to the ground, opening up your hips.

**Focus to keep hips level so no rotation occurs.

Goal: 1 round of 6 reps per leg with 10 sec holds per rep.

Extra Notes:  You might not hit 6 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

**BALLET LUNGES

Description: Start laying on floor with 1 leg bent up towards your stomach and flat on floor with the other leg bent with heel towards bottom while still being flat on floor. You will then lay there working to keep your pelvis flat to the ground, opening up your hips.

**Focus to keep hips level so no rotation occurs.

Goal: 1 round of 20 reps per side

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

SIT TO SQUAT

Description: Complete this exercise facing the ladder using it to help lower and raise you to lessen knee discomfort.

Goal: 1 round of 25 reps per side

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

**PIKED HANDSTAND PUSH-UPS

Description: Focus to hold your core engaged to keep hips over shoulders as you complete this movement. **Do this at the ladder not on the box**

Goal: 1 round of 25 reps.

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

**IRON CROSS WITH STRAPS

Description: Start on rings with shoulders above the rings, band between rings to help to stabilize. You will then focus to hold your arms straight as you widen them away from your trunk before returning to starting position.

Goal: 1 round 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!

*PLANK TO PIKE ON RINGS

Description: Start with feet in the rings, hangs on the ground holding a plank position. From there you will further engage your core to bring your hips up over your shoulders while holding your core engaged to round your back. Don’t let your back sag!

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!