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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GREG ORDWAY 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

FLEXIBILITY WARM-UP

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

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

1/2 SUPERMAN HOLDS

Description: Start on hands and knees. You will then contract your core to cause your back to round slightly like a “turtle shell”. Once you have attained the turtle shell position, you will then lift 1 leg and the opposite arm straightening each limb out as you strongly contract your glutes to ensure you do not arch your back before bringing the arm and leg together underneath yourself to then complete again.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even hit all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER

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 8 reps

Extra Notes:  You might not hit 8 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!

ROUNDED BACK WALL SQUATS

Description: Start with feet together You will then squat low so that your hips and knees are at 90 degrees. You will than contract your core causing your lower back to become flush with the wall with your arms in front of you as if you are holding a bucket. You will then hold this position for the below time. 

Goal: 3 rounds of 30 second holds

Extra Notes:  You might not hit 30 seconds 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!

TABLE TOP HOLDS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 3 rounds of 5 reps with 15 second holds.

FRONT PLANK TO L PULLS

Description: Start sitting on the floor with hands next to thighs. You will then lift your hips up in front of you by squeezing your glutes strongly causing your body to become flat. You will then engage your core to round your back, causing your hips and legs to slide backwards so that your hips are behind your arms.

Goal: 3 rounds of 5 reps 

Extra Notes:  You might not hit 5 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!

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

WIDE HIP ER SQUATS

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 3 rounds, 10-15 reps

BODY ROLLS

Description: Roll down to work on the length of the posterior chain (your entire backside.

Goal: 3 rounds of 5 rolls

Extra Notes:  You might not hit 10 rep 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 HANDSTAND WALK-INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back before walking back out to a plank.

Goal: 3 rounds of 5 reps.

Extra Notes:  You might not hit 5 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!

HOLLOW BODY ROCKS

DESCRIPTION: Laying on the ground with your arm above your head (at your ears) and knees bent. You will engage your core to round your back. From there you will work to rock your body like a rocking horse being sure to hold the core engaged throughout. 

Goal: 3 rounds of 10 rocks

PLANCHE HIP LIFTS

DESCRIPTION: You will start as shown, focusing to start with knees between hands. You will then engage your core to bring your knees to your chest working to keep weight off your feet while you lean forward onto your hands. 

Goal: 3 rounds of 10 reps