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GIRISH MITHRAN CUSTOM WORKOUT

Hey there Girish!  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 ANYTIME, ANYWHERE WARM-UP

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 per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

LAT STRETCH

Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction. 

Goal: 10 sec hold, 5 times each direction.

CORE COMPRESSION WORK

Description: Sitting on floor, push with arms to lift hips with knees to chest. Then work to lift 1 leg and hold for a count of 5 before lifting the other leg.

Goal: 3 rounds of 10 reps per leg

CORE ROTATIONS

Description: Use your parallel bar as the vertical surface seen here.

Goal: 3 rounds of 10 reps per side

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 10 crunches

SQUATTED CRUNCHES

Description: Laying on the floor with feet on the wall and hips close so that you are in a squatted position. You will then use your core to lift your shoulders and trunk up to reach your hands to the wall between your feet.

Goal: 3 rounds of 15 crunches

1 LEG HUMAN PRETZEL

Description: Follow video  

Goal: 3 rounds of 15 reps per side

MIDDLE SPLIT WORK

Description: Get into the position as shown in video. You will then hold the position allowing the straight leg’s foot to slide outwards as much as possible. Do half of your sets in this position. The other half of the sets you will do with both knees bent and allow the knees to slide outwards. 

Goal: 2 rounds of each exercise, 30 second holds per round for single leg, and 10 front and back rocks for both knees bent.

HIP FLEXOR STRETCH

Description: Start standing with legs in lunge position with back leg on knee. Lean forward causing a stretching of the hip flexor of the back leg. 

*Keep core active to not let the back arch as you lean forward to ensure a true stretch. 

Goal: 3 rounds of 5 reps per side with 15 sec holds per rep

DAY 2

SPINE FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

HANGING L LEG LIFTS

Description: Hang from your bar. You will engage your core to lift your legs keeping your legs straight the whole time.

Goal: 4 rounds of 10 reps.

STALDER LEG PULSES

Description: Start seated on the floor with the legs wide. You will then place your hands on the floor between your legs. You will then engage your core to lift your legs up off the floor. **It’s ok to lean back a bit and just have finger tips on the ground.

Goal: 3 rounds of 15 reps

REVERSE GRIP PUSHUPS

Description:  This move starts by placing your hands on a table or a chair facing the hands backwards. You will then lean over your hands and complete a push-up keeping your elbows near your body. The goal here is to lower your body so that your hands are in line with your belly button to work your triceps.

Focus on holding your core tight with your pelvis rotated slightly backwards to keep a rounded posture to support your back.

Goal:  3 Rounds of 10 reps

V STAND COMPRESSION

Description: Start sitting on floor with legs out straight, with hands at hips (or slightly forward to hips). You will then strongly contract your core to bring your hips backwards between your arms compressing your core.

Goal: 3 rounds of 10 reps

SUPINE CROSS-BODY REACHES

Description: Start laying on your back with core engaged to lift feet off the ground. You will then reach 1 hand to the opposite leg as you lift that leg up reaching to touch them in the middle. Be sure to not lift the non-moving arm off the floor.

Goal: 3 rounds of 10 reps per side

INCHWORMS

Description: Only walk your feet in as far as you can while keeping your knees straight. You may not compress as much as shown in this video. 

Goal: 3 rounds of 10 reps

HANGING CRUNCH ROTATIONS

Description: Start hanging then crunch your knees to your chest. You will then hold that crunch and rotate side to side. 

Goal: 3 rounds of 8 reps per side

DAY 3

SUPINE GLUTE WORK (1/2 SUPERMANS)

Description: Focus on squeezing your glutes and not arching your back. 

Goal: 3 rounds of 10 reps with a 3 second hold per rep

SIDELYING CORE WORK

Description: Lay on your side with an object between your legs (yoga ball preferred). You will then engage your core to lift your legs together without rotating backwards.

Goal: 3 rounds of 10 reps per side

TABLE WALK FEET TOGETHER

Description: Start in a table position. Walk your hands towards your bottom then forcefully kick your legs out in front of you. Goal is to not let your hips hit the floor at any point

Goal: 3 rounds of 15 reps

DRAGON TAILS

Description: Goal is to squeeze your glutes and core as you lift your body upright and slowly lower. 

Goal: 3 rounds of 10 reps

BUTTERFLY STRETCH

Description: Focus to open the hips as much as you can. 

Goal: 1 round of 3 reps per side with 20 second holds per rep

CORE COMPRESSION AND SPLITS

Description: Focus to open the hips as much as you can. 

Goal: 1 round of 3 reps per side with 20 second holds per rep

HANGING SUPERMAN TO HOLLOW-BODY

Description: Hanging you will engage your core to hold for hollow body and will squeeze your glutes strongly for superman. 

Goal: 3 rounds of 5 reps per movement with 5 second holds per rep