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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DUSTIN WONG CUSTOM WORKOUT

Hey there Dustin!  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 

DAY 1

PLANCHE PUSH-UPS

Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.

Goal: 3 Rounds, 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!

L TO BENT KNEE 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 bring your knees to your chest holding this position before your “kick” your legs back out to the starting position.

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 CRUNCH ROTATIONS

Description: Lift your legs by bringing your knees tight to your chest in hanging. You will then hold that crunch as you rotate side to side working your core and shoulders.

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

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!

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!

PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.

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!

SPIDERS

Description: Start in a plank with feet on a raised surface. You will then work to bring your knee to the same side elbow as you complete a push-up drawing your leg forward through core engagement before you push back to the top of the push-up and return the foot to the raised surface. Repeat on opposite side.

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!

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

CRANE TO WARRIOR

Description: Follow this video to work your ankle, pelvis, core and shoulder control. 

Goal: 3 rounds of 10 reps per leg.

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!

TUCK PLANCHE SINGLE LEG LIFTS

Description: You will start sitting on your shins with toe nails to floor, hands on either side of your knees. You will then engage your core to lift your knees tightly to your chest to work your core engagement and compression for future planche and v-stands. You will hold this compressed position and then work to bring 1 leg up off the ground. When you can hold the 1 leg off the ground for 15 seconds we will work to hop the second leg as shown in this video

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!

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

FROG STAND TO PLANK

Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to kick your feet back to land in a plank position.

Goal: 3 rounds of 8 kickbacks w/3 second hold of the frog position

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!

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!