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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DARRYL CUSTOM PROGRAM

Hey there Darryl!  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!I

WARM UP

WRIST WARM UP

Modifications: Wrist on wall rocking body weight side to side.  wrist with strap and pull down with opposite hand to create force and stretch

SPINE FLEXIBILITY

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 Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg. If you feel the stretch more in your calf than in your thigh, please point your toes down and let us know.

 

FIGURE 4 ON WALL

STANDING LAT STRETCH WITH DOWEL

PIKE TO TABLE

FROG SQUAT WITH SUPPORT

WORKOUT 1

SIDE PLANK HIP DIPS

 

Goal: 3 Rounds, 5 reps each side per round. 

TUCK UP

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: 3 rounds of 6 reps

HUMAN FLAG ON TOE

 

Description: start with hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

 Goal: 3 rounds of 4 reps x 10 seconds each side

PLANK TO STALDER SLIDE

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank. 

Goal: 3 rounds of 8-12 reps

DAY 2

STALL BAR V STAND

 

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall. GOAL: 3 rounds of 5 lifts each leg.

PYRAMID PUSH UPS

 

Description: Begin with your body in a pike position in a hollowbody shape. 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 10 push ups.

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help from the pole for balance. 

** GET CLOSE TO THE SUPPORT BEAM**

Goal: 5 rounds of 5 reps each leg

PLANK + GLUTE KICKS

Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch. Goal: 3 rounds 5 reps each leg.

Goal: 3 rounds 10 rotations per side

DAY 3

DEEP WALL SQUAT

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: 10 reps with 30 second holds per rep

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time. 

Goal: 3 Rounds, 5 reps. Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TABLE TOP WALKS

Description: Begin in a table position. Squeeze your core and glutes while you walk

Goal: 10 steps forward and backward without dipping down

SQUATTED CRUCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

 Goal: 3 rounds of 10 reps. gains. You got this!

ELBOW TO PIKE UP

Description: Start in a plank position on your elbows. Using your core, slide you feet and pull your hips up to a piked position trying to stack hips over shoulders. Slide feet back down into a plank.

Goal: 3 rounds 8 reps