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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

EDWARD DOCHERTY CUSTOM WORKOUT

Hey there Edward!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

FLEXIBILITY TRAINING

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

Is AND Ys FOR SHOULDERS

WRIST WARM-UP

Description: Follow this video to work your wrists to strengthen and stretch them. 

Goal: 2 reps of this video

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

DAY 1

TABLE TO VALDEZ CORE

Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. Reach to the extended leg with the opposite arm and crunch to the side.

Goal: 3 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, 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 pike plank position. You will then work to push through both hands to attain a pyramid pushup.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDSHOLDS

Description: Start in a turtle shell with hands on the floor between legs. Lean forward with weight over hands.

Goal: 3 rounds of 30 second holds

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

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

SINGLE LEG SQUATS

Description:  This move starts in standing facing a supportive surface. You will then lift 1 leg out to the side so that it is held laterally so as you squat it slides outwards to allow you to squat with the vertical surface in front of you.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND KICK-UPS

Description: Follow the video to practice kick ups. 

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HOLDS

Description: This move starts sitting on the floor. You will then lift your legs off the floor working your core to hold the legs up in a PIKE position.

Goal: 3 Rounds, 30 second holds per round.

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

PIRIFORMIS STRETCH

Description: Lift your leg onto a table/raised surface as shown in this video. You will keep your knee at 90 degrees as you keep your knee in alignment with your hip and lean forward.

Goal: 1 Round, with 30 second hold per side per round.

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

WALL HANDSTAND WALK-UPS

Description: Only walk up as high as you can safely walk down. DO NOT ARCH YOUR BACK!

Goal: 3 rounds of 5 reps 

Extra Notes: You might not hit 5 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: Follow this demo to start you into breakdancing movements. 

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!

FROG STAND HOLDS AND KICKBACKS

Description: Lean forward with knees against triceps working to balance while engaging your core to stabilize your hips.

Goal: 2 Rounds of 60 second holds per round, 1 round of kickbacks 10 reps.

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

DAY 4

BRIDGE PUSH-UPS

Description: Push into a bridge position. Bend elbows and press back up.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Start in a squat and move thighs over triceps into a stalder.

Goal: 3 Rounds, 8 reps

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

DRAGON SQUATS

Description: Hold onto a surface as shown here to work on your hip strength to further your progress towards unsupported 1 leg squats.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRAB SINGLE LEG LIFTS

Description: Start in a bent arm one hand balance. Bend legs and lift each leg off the ground.

Goal: 3 Rounds, 8 reps per side per round.

Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BONUS: SINGLE LEG FROG STAND LIFTS AT WALL