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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GREG HOULE 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 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

SPINE FLEXIBILITY

Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down

WALL SPLITS

Description: Start in a plank position with feet near a wall. You will then lift 1 leg to place on the wall while you walk your hands in towards the wall allowing your hips to open into a split position. Once you reach the maximum stretch position, walk back out to a plank position as your 1 rep.

**Focus to keep your bottom leg straight, and work to open the pelvis and your shoulders

Goal: 4 rounds of 5 reps per leg

Extra Notes: You might not hit 5 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!

LUNGED QUAD/HIP FLEXOR STRETCH ON WALL

Description: Be sure to get your knee directly against the wall

Goal: 1 rounds of 2 reps per side with 30 sec holds per rep

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

BRIDGE PUSH-UPS WITH FEET ON CHAIR

Description: Start with feet on raised surface, laying on your back. You will then lift your hips and push up into a bridge position working to open your shoulders and chest.

Goal: 4 rounds of 5 reps 

Extra Notes:  You might not hit 5 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!

FROG CRUNCHES

Description: Start laying on ground with knees bent, bottom of feet touching and knees outward. You will then crunch up working to lift your upper body to reach your toes being sure to lift evenly the legs and torso.

Goal: 1 round of 30 crunches

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

HANGING BICYCLES

Description: Hanging from a pull-up bar, or pull-up bar equivalent, you will keep your shoulders active and lift your knees to your chest using your core. You will then hold the knees to your chest and straighten 1 leg at a time. 

Goal: 4 rounds of 10 reps per leg

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!

BENT KNEE V-STAND

Description: This move starts sitting on the ground with hands on either side of hips. You will then draw your legs to your chest while forcefully contracting your arms to lift your hips off the ground. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 4 Rounds, 10 reps per round.

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!

DAY 2

MASTER WARM-UP

Description:  Follow along with this for a great full body warm-up.

Goal:  1 Round at the start of your workout

HUMAN FLAG HOLDS

Goal: 1 round of 3 reps with 20 sec holds side.

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

MEAT HOOKS

Description:  Work to engage your core to pull your legs up and around the arm you are rotating towards.

Goal:  4 Rounds, 3 reps per side

Extra Notes:  You might not hit 3 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!

HANDSTAND HOLDS

Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand! 

Goal: 4 rounds of 30 sec holds, 1 reps

Extra Notes:  You might not hit 30 seconds 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!

HANDSTAND HOPS OFF BLOCK

Description: Starting with feet on raised surface, you will stack your hips over your shoulders. From there you will lift 1 leg to stack it over your hips without arching your back. You will then work to hop the other leg off the block working on the glutes to lift the leg to the leg already in the air.

Goal: 4 rounds of 5 hops per leg working to reach full handstand position

Extra Notes:  You might not hit 5 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!

BRIDGE PUSH-UPS THROUGH HEELS

Description: Goal is to lift as high as you can and work the push-ups in as much range as possible. It’s ok if you can’t lift as high as the guy pictured, and don’t go all the way down each rep.

Goal: 4 Rounds, 6 reps.

Extra Notes: You might not hit 6 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!

V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. Once up, lift 1 leg at a time to progress this one even further!

Goal: 4 Rounds, 10 reps per leg, per round.

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!

↓↓DO THIS TO INCREASE THE CORE ENGAGEMENT↓↓

PLANCHE HIP LIFTS

Description: This move starts on hands and knees with knees tucked between your arms. You will then lean forward with arms straight bringing your knees to your chest and lifting your hips tightening your core to lift. 

**Be sure you have your feet tucked under so the tops of your feet are against the floor

Goal: 4 Rounds, 10 reps

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!

BRIDGE TWIST

GOAL: 5 rotations each direction working to keep your hips lifted through great glute activation and working to open the shoulders.

PIKE TO PLANK

Description: This move starts in an elbow plank. From there you will engage your core to cause a rounding of your back “turtle shell” position. From there you will hold that core contraction and lean forward, holding the core active, to lower into a low plank position before returning to a piked position. 

Goal: 1 Rounds, 35 reps

Extra Notes: You might not hit 35 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!