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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GARY WEIDEN CUSTOM WORKOUT

Hey there Gary!  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 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 is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPINAL FLEXIBILITY

DAILY BALANCE EXERCISES

STANDING HIP CIRCLES ON AIREX

Description: WARM-UP THIS MOVE BY STARTING ON THE FLOOR AND USING A RESISTANCE BAND ACROSS YOUR BODY, THEN MOVE TO THE AIREX. FOCUS TO HOLD YOUR HIPS FACING THE DOOR.

Step onto airex with both feet. You will then work circles with 1 leg behind you as shown in this video.

Goal: 3 rounds of 10 circles each direction for each leg

STEP UPS ON AIREX

Description: Alternate stepping up onto the airex.

Goal: 3 rounds of 30 second holds

WORKOUT 1

LOWER CORE ROTATIONAL EXERCISES

Description: This move begins laying on your back with your legs straight, pointing up to the ceiling. You will then lower the legs sideways as you work to crunch your core to increase the core engagement.

Goal: 3 rounds of 6 reps each side

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 5 reps each side

ELEVATED MOUNTAIN CLIMBERS

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 3 rounds of 6 reps each side

PYRAMID PUSH-UPS

Description: Get into a piked push-up position. Then work push-ups as seen in this demo video

Goal: 3 rounds of 6 reps

HANGING CRUNCH ROTATIONS TO L

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint. Kick one leg out at a time.

Goal: 3 rounds of 5 reps per leg

SQUATTED STEP OUTS OVER AIREX

Description: This move starts in a squatted position with 1 foot starting on airex, other foot to the side of it. You will then touch the floor to deepen the squat, then side-step to opposite side of airex and repeat other direction.

Goal: 3 rounds of 10 reps each direction

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 1 round of 4 reps x 30 second holds

WORKOUT 2

SKIN THE CATS

Description: Start in hanging and work your core to bring your knees between your arms

Goal: 3 rounds of 5 reps

TWIST SQUATS

Description: Start on a horse stance squat. You will then rotate 90 degrees allowing your feet to rotate to end in a lunge position. You will then rotate back to starting position and repeat the other direction.

Goal: 3 rounds of 6 reps per leg

STANDING HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 1 round of 4 reps each leg x 30 second holds

PANCAKE STRETCH

Goal: 1 round of 4 reps x 20-30 second holds

FROG STAND HOLD

Goal: 3 rounds of 5 reps for as long of a hold as you can tolerate

SQUAT TO STALDER HOLDS

Description: Place hands between legs and lift each leg separately. 

Goal: 3 rounds of 20 second holds

WORKOUT 3

FLOOR LUNGES TO CRANE

Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles then you will lift the back leg up into a crane position before lowering back into lunge.

Goal: 3 rounds of 8 reps each leg

Do these on the airex mat!

KNEELING PLANK SHOULDER TAPS

Description: This move begins in a kneeling push-ups position. You will then complete .

Goal: 3 rounds of 8 reps each side

V-SCOOTS

Description: Start sitting on floor with legs bent in a V. 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 across the floor.

Goal: 3 rounds of 10 scoots

STRADDLEBACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 3 rounds of 8 reps

WALL SQUAT MARCHING

Description: Work to not shift side to side when you lift your leg. Instead use your core to lift your knees high

Goal: 3 rounds of 8 reps per leg

WORKOUT 4

PLANK CRUNCH SLIDES

Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.

Goal: 3 rounds of 8 reps

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

Goal: 3 rounds of 6 reps each leg

PULL UP PULSES (GYM) SUPERMAN PULLS (HOME)

Description: Perform strict pull up as high as you can pull. Staying at the top of your pull up, pulse up and down trying to pull higher with each pulse.

Goal: 3 rounds of 8 pulses

Description: Lay on the floor and complete the pulling of your body forward (don’t worry about piking your hips up). This is working the pulling strength for pull-ups

Goal: 3 rounds of 10 reps

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: 1 round of 4 reps each leg x 15 second holds 

OLD TRICKS 🙂

WALL PUSH UPS

THREAD THE NEEDLE

BENT KNEE V COMPRESSION HOLD

PIKE TO PLANK

LOWERING FROM SITTING

BIRD DOGS

FIGURE 4 STRETCH

NEEDLE KICKS

PLANK CIRCLES

WALL CRUNCHES

BODY ROLLS

TABLE TOP HOLDS

V STAND COMPRESSION

TUCK UPS

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: 3 rounds of 6 reps each side

PLANCHE 1 FOOT TAPS

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

SIDE PLANK LEG LIFTS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.

Goal: 3 rounds of 6 reps each side

SIDE PLANK CRUNCHES

Description: This move starts in a side plank position. Lift your top leg and top arm together as shown to work your obliques.

Goal: 3 rounds of 8 reps each side

.5 V-STAND

Description: Start sitting on floor with legs bent in a V. 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 across the floor.

Goal: 3 rounds of 5 reps per leg

PLANK SIDE STEPS

Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch.

Goal: 3 rounds 8 reps each leg

SHOULDER ROTATION STRETCH

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 1 round of 4 reps each arm x 15 second holds

BRIDGE WITH KNEE FALL OUTS

Description: Follow the video to strengthen the outside of your hips.

Goal: 3 rounds of 10 reps

ELEVATED PLANCHE PLANK SINGLE LEG KICKS

Description: This move begins like the elevated mountain climbers with your feet on the couch. From there you will lift 1 leg up behind you as seen in this demo video to engage your core and glutes more. You will only allow your foot to tap the couch each rep, don’t rest the lifted leg on the couch.

Goal: 3 rounds of 8 reps each side

STEP TO STALDER

Goal: 3 rounds of 5 reps 

HANGING BICYCLES

STAGGERED STANCE CHAIR SQUATS

FROG STAND 1 FOOT TAPS

Goal: 3 rounds of 5 reps per leg