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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DUANE ATKINSON CUSTOM WORKOUT

Hey there Duane!  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 30-60 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!

SPINE FLEXIBILITY

“Hey guys! I wanted to do go through some mobility work for your spine and how it will transfer into your strength moves and training. Then after you will know how to work on the mobility and keep your joints healthy. Then you want to use this on a daily basis and here and there as you get into your higher level skills. And we are going to go from head to toe. You’re going to find that you might need to start breaking it up throughout the day, and as I always mention, it’s going to become a lifestyle. So it’s not really “going to the gym” but it’s more body knowledge. So we will start with the head and some things for the cervical vertebrae. Keep everything in neutral. Do all of these slow and controlled and you really want to think about what your spine is doing and you’re working through that.”

At the end of video:

“So, like I said, that’s a great daily-based mobility training that you can incorporate whenever you wake up in the morning or before you start your training it’s a different style of warm-up. It will help you increase your blood flow to your joints to help repair tissue after a really serious workout or training, which will increase your range of motion so you can actually get more out of the strengths and skills training. So I hope that helps you guys. Please let me know if you have any questions. Don’t forget to implement this in your training if you want to see extra growth.”

WORKOUT 1

FRONT PLANK TO L PULL BACK

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 3 rounds of 5 reps

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 3 rounds of 5 kickbacks

TUCK-UPS

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 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: 3 rounds of 5 reps each direction

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: 3 rounds of 10 negatives with at least 5 second lowering

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: 30 second holds x 4 reps each leg

CALF STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 4 reps each leg

WORKOUT 2

REVERSE CRUNCH

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

Goal: 3 rounds of 10 reps

HS WALL WALK-UPS

Description: Walk up wall with feet and stack hips over shoulders.

Goal: 3 rounds of 3 reps.

HANGING L 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: 3 rounds of 8 reps

PLANCHED PUSH UPS

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds of 8

TABLE TOP AROUND THE WORLD

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Lift each limb in a cycle.

Goal: 3 rounds of 3 reps

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds 

WORKOUT 3

BENT KNEE V STAND COMPRESSION HOLDS W/ LEGS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 3 rounds of 5 leg kicks each

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg.

UNILATERAL STALDER PULSES

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.

Goal: 3 rounds of 5 reps each side

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 3 rounds of 8 reps.

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 5 reps each leg