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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DEBBIE FAIRALL CUSTOM WORKOUT

Hey there Debbie!  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!

FLEXIBILITY

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)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

N-SIT SWITCH

Goal: 1 Round, 2 minutes per side with 30 seconds stretch, 15 second rest

Extra Notes: You might not hit 2 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 1

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!

INTRODUCTION TO V-STAND

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to support your hips lifting

Goal: 3 rounds, 10 reps

PIKE TO TABLE

Description: Start in the pike position. You will then rotate to attain the table position focusing on glute engagement to hold your hips up while you work your shoulder range of motion. You will then continue to rotate the same direction to return to pike. THIS IS 1 REP

Goal: 3 rounds of 5 reps per side.

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!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 3 rounds of 10 reps per side

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!

HANGING CRUNCHES

Description: Lift your legs by bringing your knees tight to your chest in hanging using your core to lift instead of your hip flexors. If you are swinging, you are using your hips instead of core.

Goal: 3 rounds of 10 reps per direction

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 2

FIGURE 4 STRETCH

Description: Work on the outer hip by positioning yourself as demonstrated in this video. Your goal is to keep the foot on the wall with your hip and knee of that leg bent at 90 degrees while the opposite foot is positioned at the bent knee to make a figure 4. You will then work to push the crossed leg knee towards the wall without your pelvis moving. 

Goal: 1 Round, 60 seconds per side

Extra Notes: You might not hit 60 seconds per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

OPEN HIP SQUATS

Description: Do at a vertical surface to keep you from cheating by leaning forward. Keep pelvis straight to stall bars. 

Goal: 3 rounds 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!

ELBOW PIKE TO PIKED PLANK PUSH-UPS

Description: Start in a piked elbow plank position. You will then push yourself into a tall piked plank 1 arm at a time before lowering back into the elbow plank position 1 arm at a time. Work to engage your triceps without too much lateral sway to strengthen your shoulders and triceps.

Goal: 3 rounds of 10 reps (5 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!

FROG STAND HOLDS

Description: Start in a low squat. You will then place your hands on the floor working to bring your knees to your arm at your triceps. You will then lean forward allowing your elbows to bend as you put more weight through your hands. From there you will work to lean far enough forward to lift your feet as you engage your core to help you balance. Hold the position for max time.

Goal: 3 rounds of 30 second holds

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

SUPERMAN TO PIKED ELBOW PLANK

Description: Start laying on the floor with arms above head (superman position) being sure your feet will be able to slide. From there you will engage your lats to start pulling your shoulders over your elbows as you engage your core to pike yourself up into a piked elbow plank. Slowly lower down to starting position.

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!

DAY 3

YOGA BLOCK CORE CRUNCHES

Description: Hold the block as shown focusing to keep block between elbow and knee (not thigh). 

Goal: 3 rounds of 10 reps per side

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 PIKE HANDSTAND WALK-INS

Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, bending at your hips to attain a piked handstand position. Once there you will lift 1 leg at a time for a count of 3 before walking back out to the starting plank position. Goal is to be piked with stacked hips over shoulders over hands.

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!

PIKED ELBOW PLANK SINGLE LEG CRUNCHES

Description: You will start piked elbow plank. From there you will hold your shoulders stable as you lift 1 leg without arching your back (think glute engagement.) You will then bring that lifted leg tight to your chest to crunch it using your core before you squeeze your glutes to return the leg to the lifted position. DO THIS VIDEO WITH RIGHT LEG MOVING ONLY. FOR LEFT LEG MOVEMENT, MAKE FEET A LITTLE WIDERS AND HOLD LEFT KNEE TOP CHEST FOR A COUNT OF 15

Goal: 3 rounds of 10 reps on the right leg, 1 rep of 15 second hold with the left 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!

WALL MIDDLE SPLITS WITH BUTT TO WALL

Description:  Start in a shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.

Goal:  3 Rounds, 30 second holds per round if warm, or 15 pulses per round if cold

SWEEPS

Description: Work your hip range of motion and core engagement with this move.

Goal: 3 rounds of 8 reps per leg

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

BONUS (CAN BE DONE DAILY)

FOUNDATION KATA

Description: You can do this kata daily to get a full body workout

Goal: 1-3 reps