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GREG GATCHELL CUSTOM WORKOUT

Hey there Greg!  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 30-60 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!

FLEXIBILITY VIDEO

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

DAY 1

BACK LEG LIFTED LUNGES

Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.

Goal: 2 rounds of 8 reps per leg

TABLE HOLDS AROUND THE WORLD

Description: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up as you then lift 1 leg or 1 arm at a time in a circular motion.

Goal: 2 rounds of 8 reps each limb

Extra Notes:  You might not hit 8 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND

Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core.

Goal: 2 rounds of 15 reps

DAY 2

RATTLE SNAKE SQUATS

Description: Start in a wide squat. You will then shift fully to 1 leg as you straighten the leg you are shifting away from. You will then take that straight leg, rotate it so the knee points up. You will then rotate that straight leg back to starting position and repeat on the other side.

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INTRODUCTION TO FROG STAND

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground. 

Goal: 2 rounds of 10 reps per foot

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

HOLLOW BODY ROCKS

Description: Start laying on your back in a hollow position (lower back flat to the floor). You will then further engage your core to rock your body as seen in this demo video

Goal: 2 Rounds, 15 rocks per round 

Extra Notes: You might not hit 15 rocks, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

SUPINE HAMSTRING STRETCHING

Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.

Goal:  2 Rounds, 20 seconds per leg per round

Extra Notes:  You might not hit 20 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PUSH-UP TO LATS STRETCH

Description: Start in a straddled leg push-up position. You will then work to complete a push-up, then bring butt to heels without allowing your knees to touch the floor as shown in this demo.

Goal: 2 rounds of 10 reps

ELBOW PLANK HIP ROTATIONS

DESCRIPTION: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side. 

Goal: 2 rounds of 15 reps per side

DAY 4

STANDING PANCAKE STRETCH

DESCRIPTION: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings. 

Goal: 2 rounds of 30 second holds per round

CROSSED ARMS TRICEPS EXTENSIONS

Description: Start in a push-up position on elbows with hands facing each other (think hands at mid forearm to elbow area). You will then push through 1 arm to straighten your elbow as your body rotates into a side plank.

Goal: 2 rounds of 8 reps per side.

Extra Notes:  You might not hit 8 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON SQUATS

Description: Work this move to open your hips and work your glutes

Goal: 2 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 5

BENT KNEE BABY STRETCH

Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.

Goal: 2 rounds of 30 second holds

PIRIFORMIS LUNGE

Description: Goal is to get the shin fully supported on a surface and get the back knee to touch the floor for each rep

Goal: 2 rounds of 8 reps per leg

PLANK CIRCLES

DESCRIPTION: Start in a plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you rotate your body over the hands in a circular motion as shown in this demo video. 

Goal: 2 rounds of 10 reps each direction

FIGURE 4 SQUAT

Description: Use a supportive surface to help your balance if needed as you work your hip range of motion and strength for a figure 4 squat

Goal: 2 rounds of 10 reps per leg