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FELIX VEGA CUSTOM WORKOUT

Hey there FELIX!  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! 

SPINAL FLEXIBILITY

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

WORKOUT 1

STALDER PUSH UPS 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. 

Goal: 3 rounds of 5 push-ups each side

PLANCHE CRUNCHES 1 LEG LIFT

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground. 

Goal: 3 rounds of 8 reps each side

WALL STACKING

 

 

Goal: 3 rounds 5 attempts

PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch. 

Goal: 3 rounds of 12 reps each side.

PLANK FLOOR PULLS

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward. 

Goal: 3 rounds of 25 ft pulls.

WORKOUT 2

L SIT TO BENT KNEE V STAND

 

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 lift one leg at a time. Do 10 reps of one leg before switching legs. 

Goal: 3 rounds of 10 reps each leg.

PIKE HANDSTAND WALK IN LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders. 

Goal: 3 rounds of 8 reps each leg

FIGURE 4 PISTOL SQUAT SQUAT

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand. 

Goal: 3 rounds of 2 squat stand each leg for 30 second holds.an

PIKE HANDSTAND TOE TAPS

 

 

Goal: 3 Rounds, 10 reps

1 FOOT PLANCHED 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: 3 rounds x 20 seconds each leg

WORKOUT 3

FROG STAND LEG LIFTS (AGAINST WALL)

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: 10 reps for as long as you can hold. Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PIKE PUSH UP

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: 3 rounds of 8-10 push ups.

V UP

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: 3 Rounds, 5 reps per round.

CATCH BEHIND YOUR KNEES

SHIFT 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: 3 rounds of 5 reps each direction

FREE STANDING HANDSTANDS

Goal: 3 rounds of 5 reps.