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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ED DELEMOTTE CUSTOM WORKOUT

Hey there Ed!  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!

MASTER WARM-UP

Description: Do these stretches to get your body warmed up and ready to go!

Do they wrist mobility on KNEES ONLY!

FOUNDATION KATA

HANDSTAND KATA - LEVEL 1

SPINE MOBILITY

3 WAY CHILD'S POSE

BODY ROLLS

SUPERMAN HOLDS

WORKOUT 1

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*

Goal: 4 rounds of 12 reps

FROG STAND 1 LEG LIFT

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

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

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

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 4 rounds x 60 seconds

WORKOUT 2

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 4 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

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 10 reps

ELBOW WALL SPLIT

Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.

Goal: 4 rounds of 2 reps per leg x 15 second holds

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

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 4 rounds of 8 reps each direction

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 5 reps each leg

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 4 rounds of 3 reps x 5 second holds

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 10 push ups

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

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 6 reps each side