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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DOUG LOCKWOOD CUSTOM WORKOUT

Hey there Doug!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

FLEXIBILITY WORKOUT

Description: Follow along with this video for a full-body flexibility training

WORKOUT 1

STALDER 1 LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 4 rounds of 5 reps each side

FROG 1 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 4 rounds of 3-5 reps per leg

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.

Goal: 4 rounds of 8 reps each direction

PLANK PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 4 rounds of 8 reps

BRIDGES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 4 rounds of 3 reps x 5 second holds

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

PIKE UPS + LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank.

Goal: 4 rounds of 8 reps

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 4 rounds of 8 reps each direction

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 1 round of 2 reps each leg x 30 second holds

WORKOUT 2

V-STAND 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. 

Goal: 4 rounds of 6 reps each leg

UNILATERAL STALDER PULSE

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 4 rounds of 8 reps each side

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 form the pole for balance.

Goal: 4 rounds of 8 reps each leg

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 4 rounds of 8 reps

1 FOOT PLANCHED PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold.

Goal: 4 rounds x 20 seconds each leg

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 4 rounds of 8 reps each side

HANGING LEG EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 4 rounds of 8 reps

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 1 rounds of 3-4 reps x 30 second holds

WORKOUT 3

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 4 rounds of 3 reps each leg

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 4 rounds of 8 reps

TABLE TOP CROSS BODY

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 4 rounds of 8 reps each side

PLANCHE 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 4 rounds of 8 reps each side

WALL SPLIT

Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.

Goal: 4 rounds of 3 reps each leg

PIKED ELBOW 1 ARM PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 4 rounds of 5 push ups leading with each arm

PULL UPS + NEGATIVES

Description: Perform 2-3 full range pull ups, then 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: 4 rounds of 2-3 pull ups + 5 negatives with at least 5 second lowering

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 1 round of 2 reps each leg x 30 second holds