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GILLES BOUVIER CUSTOM WORKOUT

Hey there Gilles!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great whole body stretching.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

OVERLAP PUSH-UPS

Description:  Start in a plank position with hands overlapping each other. You will then complete push-ups being sure that at the bottom of the push-up your hands are at lower ribs. You will also ensure that your core is engaged to support your back throughout.

Goal:  3 rounds with 10 reps per round.

V-STAND COMPRESSION HOLDS

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE COMPRESSION ROLLS (OBLIQUES)

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:  3 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED WALK-INS

Description: Start in a plank position with feet on a raised surface. You will then walk your hands in to attain a piked position focusing on engaging your core to round throughout to stabilize yourself

Goal: 3 rounds of 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE V-STANDS

Description: Start sitting on the floor with hands next to thighs. You will then contract your core to support your back as you bend your knees to your chest. From there you will strongly contract your triceps and lower traps to lift your bottom up off the ground.

Goal: 3 rounds of 3 reps with 10 sec holds per rep

Extra Notes:  You might not hit 3 reps every round, hold each rep for 10 seconds, or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 1 Round, 3 reps of 30 second holds per rep.

Extra Notes: You might not hit 30 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

RING PIKE-UPS

Description: Start in a plank position with your feet in  rings. You will then pull your legs forward causing you to enter into a piked position using your core to bring your forward. 

Goal: 3 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

Description: Start with hands on floor, feet wide and working towards being in line with palms of hands. You will then contract EVERYTHING to work to lift your hips to increase the weight through your arms to eventually hover to a handstand.

Goal: 3 rounds of 2 reps of 30 sec holds per rep

Extra Notes:  You might not hit 30 seconds every rep or do both reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER WITH A POLE

Description: Start sitting with hips close to an upright pole/chair leg/doorframe with 1 knee bent, foot between the upright post and your hips. You will then squeeze your quads strongly to stabilize your knee as you lift the leg by contracting your core allowing your pelvis to rotate posteriorly (crunching your pelvis towards your ribs). **BE SURE TO KEEP YOUR BODY UPRIGHT THROUGHOUT**

Goal: 3 rounds of 10 reps per leg.

Extra Notes:  You might not hit 10 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO TABLE

Description: Start in a piked plank. From there, you will switch your feet to turn your pelvis towards the ceiling and rotate your shoulders to open towards the ceiling as well. Be sure to squeeze your glutes strongly to stabilize your pelvis as you turn your body to stretch the pecs of the arm that is on the ground. 

**Goal is to rotate your spine without arching** 

Goal: 3 rounds of 3 reps per side.

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