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DEB HOULDIN CUSTOM WORKOUT

Hey there Deb!  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 (FLEXIBILITY DAY)

1 LEG BRIDGE HEEL LIFTS

Goal: 5 reps per leg with 10 second holds per rep

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

PIRIFORMIS STRETCH

Goal: 1 round of 5 reps per side with a 20 sec hold per rep

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

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 15 second holds x 5 reps per side.

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let us know.

WALL MIDDLE SPLITS

Description: Start with bottom and legs against wall in a partial middle split. You will then lean forward working to get your hands and eventually your elbows to the floor.

Goal: 1 round of 5 reps with a 30 sec hold per rep

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

LUNGE TO NEEDLE KICKS

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum. 

Goal: 3 rounds of 10 kicks each leg

HIP FLEXOR STRETCH

Description: Focus on holding your core and leaning forward to keep your back from arching to maximize the stretch here.

Goal: 1 round of 3 reps per leg with a 20 second hold per rep

Extra Notes:  You might not hit 20 seconds or all 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

LOWER CORE LEG LIFTS

Description: Start laying on your back with knees bent. You will then engage your core to bring knees to chest and further curl pelvis off floor without using momentum. From there you will slowly lower working to not allow your feet to touch the floor.

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!

TABLE TO VALDEZ CORE

Description: Lift your hips by squeezing your glutes strongly. You will then hold the glutes active as you lift 1 arm and opposite leg to crunch your core to rotate as your hips stay elevated. 

Goal:  1 Round, 15 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!

FOUNDATION KATA

Description: Follow this kata for a great full body workout.

Goal: 1 round of 5 reps.

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

TABLE WALKS W/FEET TOGETHER

 

Goal: 1 round of 25 ft down and back

 

FIGURE 4 SQUAT

Description: Start by crossing 1 leg over other by placing the ankle of the crossed leg on top of the knee of the opposite leg. You will then squat down to about 90 degrees keeping the crossed leg knee down. You will then engage your glutes to return to standing without your back arching.

Goal: 1 round of 10 reps per leg

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

PIKED HANDSTAND WALK-INS TO HOPS

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 as you then lift 1 leg at a time then hop the supporting leg to start working towards balancing fully on your hands. Then walk back out to the plank.

Goal: 1 round of 15 reps per leg

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!

DAY 3

PIKED ELBOW TO PIKED PLANK PUSH-UPS

Description: Start on your elbows in a piked plank position. You will then work to push through both hands to come to a pike plank position on your hands, then lower yourself back to the starting elbow position. This is 1 rep.

Goal: 1 round of 25 reps

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

SQUAT TO STALDER

Description: Go into a deep squat and position your hands between your legs moving your hands slightly behind the line of your heels. You will allow your elbows to bend and place your thighs on your arms. You will then walk your feet forward working to lift at least 1 leg up at a time.

Goal: 1 round of 10 reps per leg

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

L TO BENT KNEE V-STAND

Description: Start with legs straight sitting on floor. Contract your core and push through your arms to lift your hips off the floor. From there you will slide your feet towards your chest to bend your knees working to eventually be able to complete this move without feet touching the floor until you kick back out to the L position.

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!

BRIDGE PUSH-UP AGAINST WALL

Description: Begin on your back with hands near wall. You will then lift your hips first to ensure good glute contraction. You will then push your shoulders up to reach the bridge position and push through your heels to push your forearms towards the wall.

Goal: 1 round of 8 reps

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

SPINDLE SINGLE

Goal: 1 round of 12 reps 

SWEEPS 2 HANDS FORWARD

Goal: 1 round 12 reps

DAY 4

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 1 rounds of 5 reps of this video.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, lift your legs working to bring your feet to the bar between your hands.

Goal: 1 round of 25 reps 

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again. 

Goal: 10 negatives with at least 5 second lowering

BRIDGE TWIST

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. 

Goal: 1 rounds of 5 reps