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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GARY COMPARETTO CUSTOM WORKOUT

Hey there Gary!  Here’s your custom program.  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

DAY 1 - CORE DAY

L SIT TO BENT KNEE V-STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 8 reps

SQUATTED HIP WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 3 rounds of 10 reps.

SUPERMAN TO PIKED ELBOW PLANK

Description: Start laying on the floor with arms above head (superman position) being sure your feet will be able to slide. From there you will engage your lats to start pulling your shoulders over your elbows as you engage your core to pike yourself up into a piked elbow plank. Slowly lower down to starting position.

Goal: 3 rounds of 10 reps 

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 3 rounds of 10 reps per side

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 8 reps each leg.

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 30 second hold x 2 reps each leg

DAY 2 - GENERAL TRAINING

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest

DRAGON SQUATS

Description: Do at your stall bar. Keep pelvis straight to stall bars. Try to mimic the red shirt girl!

Goal: 3 rounds of 10 reps per leg.

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 3 rounds of 5 reps each direction.

CRANE TO WARRIOR

Description: Follow this video to work your ankle, pelvis, core and shoulder control. 

Goal: 3 rounds of 10 reps per leg.

WALL MIDDLE SPLITS WITH BUTT TO WALL

Description:  Start in a shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.

Goal:  3 Rounds, 30 second holds per round if warm, or 15 pulses per round if cold

N-SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: Keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.

DAY 3 - ARM DAY

PLANK TO PIKE HANDSTAND WALK-INS

Description: Start in a plank position with feet on a raised surface. You will then walk your hands in towards your feet, bending at your hips to attain a piked handstand position. Once there you will lift 1 leg at a time for a count of 3 before walking back out to the starting plank position. Goal is to be piked with stacked hips over shoulders over hands.

Goal: 3 Rounds, 8 reps 

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: 3 rounds of 10 push ups.

CRUNCH PLANCHE

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. Lift both feet off the ground at the same time holding the crunch planche

Goal: 3 rounds of 8 reps

GARY - I am working on getting you a video of this, but for now practice this how you did on our Zoom. Begin in your Planche Plank, then pull your knees to your chest and try to hover for a second.

PLANCHE PUSH-UPS

Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.

Goal: 3 Rounds, 10 reps 

GARY - Progress this by lifting one leg behind you

FROG STAND KICKBACKS

Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will then engage your core to hold your hips high as you engage your glutes to kick your feet back to land in a plank position.

Goal: 3 rounds of 8 kickbacks w/3 second hold of the frog position

STANDING HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.

Goal: 15 second holds x 3 reps each leg