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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GERALD CUSTOM WORKOUT

Hey there GERALD!  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! Listen to your bod

SPINAL FLEXIBILITY

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

WORKOUT 1

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5 negatives with at least 5 second lowering

STALDER PUSH UPS LEG LIFT

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. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core. 

Goal: 3 rounds of 5 push-ups each side

PLANCHE CRUNCHES LIFTING 1 THEN OTHER FEET

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 both feet off the ground.

Goal: 3 rounds of 8 reps each side

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 8 reps per leg

PLANK GLUTE KICKS

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

 Goal: 3 rounds 8 reps each leg.

PIKE ELBOW TO HAND PUSH UP

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 8 push ups

WORKOUT 2

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 3 rounds of 5 reps.

V-STAND 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 before switching legs.

Goal: 3 rounds of 10 reps each leg.

QUADRUPED HIP EXTENSION

 

Goal: 3 rounds of 12 reps each side

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 1 squat stand each leg for 30 second holds.

HIP BRIDGES ON CHAIR

Description:put foot on chair and do this exercises elevated

 Goal: 3 rounds of 10 reps each leg.

PLANCHE PLANK HOPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 3 rounds of 5 reps each side

WORKOUT 3

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 3 rounds of 6 reps

GRIP SWITCHES

Description: Begin in a chin up (palms towards you) grip then attempt to keep your elbows at 90 deg while you change your grip to a pull up (palms away from you) grip.

Goal: 3 rounds of 5 switch grips

PIKE HANDSTAND WALK INS LIFTING A LEG

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 5 reps each leg

V UP (MODIFIED UNDER)

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

WALKING LUNGES

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. 

Goal: 3 rounds of 5 reps each leg

STRADDLED HOLLOW HOLD

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. Keep your arms back by your ears. Add as much weight as you can tolerate while keeping good form. 

Goal: 3 Rounds, 2 reps with 15 second holds.