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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ERIK DAHL CUSTOM WORKOUT

Hey there Erik!  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 WARM UP

DAILY BACK MOBILITY

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled x 10 second hold at the bottom

THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 8 reps each arm

CHILDS POSE

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 3 reps each direction x 10 second holds

STANDING MIDDLE SPLIT

FORWARD FOLD WITH ABDUCTION

PIGEON STRETCH

WORKOUT 1

V STAND - 0.25

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 4 rounds of 8 reps x 5 second holds

COIL SQUAT

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 10 reps each direction

FROG CRUNCH

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core to perform a crunch lifting your shoulder blades off the floor. Slowly lower yourself back down.

Goal: 4 round of 10 reps

FROG STAND 1 LEG LIFT

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 4 reps per leg

PIKED ELBOW PUSH UPS

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

Goal: 4 rounds of 8 reps

WORKOUT 2

TABLE TOP HOLDS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 4 rounds of 2 reps x 30 second holds

1 FOOT PLANCHE 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

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 4 rounds of 5 reps each leg

STALDER PUSH UP

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.

Goal: 4 rounds of 8 reps each side

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 4 rounds of 3-5 reps

WORKOUT 3

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

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

BENT KNEE V COMPRESSION KICKS

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: 4 rounds of 8 reps each leg

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 4 rounds of 5 reps x 5 second holds each position

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 10 reps each direction

DAY 3 - BAR DAY

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

Do these hanging from a pull up bar!

MIDDLE SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 4 rounds x 30 seconds pulsing

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

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 4 rounds of 8 reps

TOES TO BAR

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 4 rounds of 6 reps

HUMAN FLAG ON TOE

Description: Start with your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

Goal: 4 rounds of 2 reps x 15 second holds each side