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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

FAHAD ALHAJIRI CUSTOM WORKOUT

Hey there Fahad!  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 at least 45-60 MINUTES 6 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 is more important than reps/rounds. Keep clean form and make sure you are activating the muscle groups intended. It may start small but it will build each week. You got this! ๐Ÿ™‚ 

TO TRY FOR FUN ๐Ÿ™‚

TOTAL BODY FLEXIBILITY

~ BEFORE EVERY WORKOUT ~

SHOULDER GIRDLE STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.

Goal: 15 sec holds x 4 reps each side.

SHOULDER ER WITH BAND

Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide.

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Externally rotate your shoulders to pull your hands apart from each other.

Goal: 5 rounds of 10 reps.ย 

SHOULDER IR WITH BAND

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Internally rotate your shoulder to pull your band to your belly button.

Goal: 5 rounds of 10 reps.

WORKOUT 1

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 reps before switching legs.

Goal: 5 rounds of 5 reps each leg.

PRE-BRIDGE TWIST - ON YOUR HAND NOW

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: 5 rounds of 5 reps each direction.

Go slowwwww! Squeeze your glutes and core to keep your hips UP!

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 5 rounds of 8 reps.

FROG STAND

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 BOTH FEET up off the ground.

Goal: 5 rounds of 2 reps (shoot for 30-45 sec holds)

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet). To begin you will need to focus on deep squatting and weight bearing through your arms.

Goal: 3 rounds of 6 reps.ย 

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 5 rounds of 5 reps each side

Add in the arms now!

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 5 rounds of 8 reps.

~ FLEXIBILITY ~

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 30 second holds x 3 reps

SOLEUS STRETCH

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

Goal: 30 sec holds x 4 reps each leg

LAT STRETCH

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: 10 second holds x 4 reps each direction.

PIRIFORMIS HIP STRETCH

Description:ย  This move starts in standing.ย  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*

Goal: ย 15 second holds x 3 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Fahad! - Bethany ๐Ÿ™‚

WORKOUT 2 - CORE DAYYYY ๐Ÿ™‚

V-STAND COMPRESSIONS

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: 5 rounds of 8 reps

OVERLAP PUSH UPS

Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.

Goals: 5 rounds of 10 reps

FOOT SLIDING CORE CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 5 rounds of 15 repsย 

BANDED PUNCHES

Description: Contract your core. Punch across your body focusing on bringing your shoulder blade forward as you punch to get your Serratus Anterior involved.ย 

Goal: 5 rounds of 8 reps per round.

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 5 rounds of 10 reps.ย 

*SQUEEZE shoulder blades together*

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: 5 Rounds, 10 reps per round. 

~ FLEXIBILITY ~

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 4 reps each leg.

BUTTERFLY STRETCH

Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor.ย 

Goal: 15 second holds x 5 reps

Extra Notes: If you feel a pinch deep in your hip joint or lower back, stop the stretch and let Bethany know. ๐Ÿ™‚ย 

LOOK TO THE SKY -> CHILD'S POSE

Goal: 10 second holds x 5 reps each stretch.

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany ๐Ÿ™‚