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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GURU PARAB CUSTOM PROGRAM

Hey there Guru!  Here’s your custom program which includes 2 days’ worth of exercises.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

SHOULDER WORKOUT

SPINE FLEXIBILITY AND MOBILITY

Description:  Follow along with this video until 5:35 of the video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

SHOULDER FLEXION STRETCH

Description:  This move starts standing with your hands on your counter. The first few times you do this, you will have your forearm on the counter as well. You will then walk your feet backwards away from the counter and then bend at your hips. This makes your hands be raised “above” your head to increase your shoulder range of motion. Hold the raised position for a count of 5 then return to standing. 

Goal:  2 Rounds, 5 reps per round

Extra Notes:  You might not hit 5 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this5

SHOULDER EXTERNAL ROTATION

Description:  This move starts sitting on a chair or standing.  You will bend your elbows to 90 degrees keeping your elbows at your sides. For your LEFT arm you will use a thera-band (elastic band) and for your RIGHT arm you will use a broom stick or dowel. For the RIGHT shoulder, hold the band with both hands and then rotate your RIGHT hand away from your body keeping your elbow at your side. For you LEFT shoulder hold the end of the broom stick/dowel and with your left hand and use the right hand to help push your left hand away from your body keeping your elbow at your side. 

*Be sure you are holding good, upright posture throughout.

Goal:  2 Rounds, 6 reps per round

Extra Notes:  You might not hit 5 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK CIRCLES

Description:  This move starts in a plank position with your hands on a raised surface and your feet on the ground. You will then rotate your shoulders using the muscles of the shoulders to move you in circular motions.

Goal:  2 Rounds, 6 reps per direction round

Extra Notes:  You might not hit 6 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SHOULDER ABDUCTION

Description:  This move starts by sitting upright with good posture. For your LEFT arm you will use a thera-band (elastic band) and for your RIGHT arm you will use a broom stick or dowel. Holding an elastic exercise band with RIGHT hand, place 1 end under the same thigh. Then, lift arm out to side as high as you can towards head with thumb pointing upward. Be sure to slowly lower arm back to starting position. for the LEFT arm, use the dowel/broom stick to assist you to lift the left arm as high out and above your head as it tolerates with your RIGHT arm providing the help by moving the dowel/broom stick. Be sure that your thumb is pointing up towards the ceiling throughout this movement.

Goal:  2 Rounds, 8 reps per round

Extra Notes:  You might not hit 8 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TOWEL SHOULDER STRETCH

THIS IS ONLY FOR THE RIGHT ARM ON THE BOTTOM. 

Goals: 1 round of 5 reps with 10-20 second holds per rep

LEGS WORKOUT

SPINE FLEXIBILITY AND MOBILITY

Description:  Follow along with this video until 5:35 of the video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start by tucking your chin to your chest, then continue bending at your hips to work towards being bent in half with your hands as low to the ground as possible. 

*Keep your hands on your legs to give your back support as well as limit the rounding of the back too much.

Goal: 2 rounds of 5 rolls

Extra Notes:  You might not hit 5 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIRIFORMIS STRETCH AGAINST WALL

Description: This move starts laying on your back with 1 foot on the wall with knee and hip bent to 90 degrees. From there you will cross the other leg over the bent knee by placing the ankle there. You will then press on the cross-leg knee to push it towards the wall causing a stretch to the booty being sure that your pelvis stays flat to the floor throughout. 

Goal: 2 Rounds, 30 second holds per side per round

Extra Notes: You might not hit 30 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DANCER'S CROSS-LEG TORTURE

Description:  This move starts laying on your back. You will then contract your core causing your legs to lift and shoulders to lift working to round your body. You will then rock your body holding the core engaged throughout.

Goal:  1 round of 50 reps

Extra Notes:  You might not hit 50 reps, 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 plank position with hands on raised surface. You will then step each foot forward working to get your foot in alignment with your hands on either side and opening your hips before you step back to the plank position.

Goal: 2 rounds of 2 reps getting into the start position with 30 second holds reps

Extra Notes:  You might not hit 30 seconds each rep every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIPS AND CORE WORKOUT

TABLE CROSS BODY CRUNCHES

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. 

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TWIST SQUATS

Description: Start in a horse stance squat (90-90 at hips and knees). You will then twist 90 degrees into a lunged squat position being sure to not allow your feet to slide apart. You will then squeeze your glutes strongly to return to the starting position.

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG CRUNCH HOLDS

Description: Come to the crunched position and hold it. 

Goal: 2 rounds of 3 reps with 30 second holds per rep

Extra Notes:  You might not hit 20 seconds every rep or all 3 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND COMPRESSION HOLDS

Description: You will hold your ankles for this move (to help with the compression)

Goal: 2 rounds of 3 reps of 15 second holds

Extra Notes:  You might not hit 15 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!