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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GREG WHYTE CUSTOM PROGRAM

Hey there Greg!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MOBILITY PROGRAM

FLEXIBILITY 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

Only do the wrist mobility on your knees!

STANDING PANCAKE STRETCH

Goal: 1 round, 4 reps x 30 second holds each rep

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

WRIST WARM-UP

Description: Do this warm-up on your knees, now your feet.

Goal: 1 round of 10 reps of each movement

N SIT SWITCH

Description: You will be more open at your knees than this woman. Be sure to work on getting your pelvis flat as well as your shoulders

Goal: 1 round of 3 reps with 30 second holds each leg.

DAY 1

HOLLOW TO SUPERMAN ROLLS

Description: Work this move focusing on rolling by engaging your core and not using momentum or your arms/legs to move you

Goal: 1 round of 15 reps per direction

KNEELING HUMAN FLAG LEG LIFTS

Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Place your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. With your toes pointed and tops of feet on the floor, use your arms and shoulders to lift your hips as far into the air as you can.

Goal: 1 round of 10 reps each side

1 LEG LIFT FROG STANDS

Description: Start in a frog stand hold and engage your core to work to lift 1 leg up off your arms at a time.

Goal: 1 round of 15 reps each leg

RING ROWS

Description: Hold your legs and body straight with your 1 leg on the bench and other leg held by core off bench, squeezing your glutes to support you as you row with your arms.

Goal: 1 round of 25 reps

DRAGON TAILS

Description: Focus on core control to slowly lower your hips without using your shoulders to do the work.

Goal: 1 round of 10 reps

PYRAMID PUSH-UPS

Description: Focus on anterior shoulder engagement and core engagement.

Goal: 1 Round, 15 reps

DAY 2

FIELD GOAL ROTATION HIP LIFT MOVE

Description: Work to engage your glutes as you hold your hips up. You will then work to lift 1 arm or 1 leg at a time in a circular fashion

Goal: 1 Round, 10 reps per limb

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

V SCOOTS

Description: Your goal is to hold your legs up the entire time as you hold your core active and push through your arms so your triceps are working hard.

Goal: 1 Round, 25 reps.

Extra Notes: You might not hit 25 rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CRANE TO WARRIOR

Description: Follow this video with the goal of working on balance and using your glutes to stabilize you throughout. Do not put your foot down in between

Goal: 1 round, 15 reps per side

HANDSTAND WALL WALK-UPS

Goal: 1 round, 10 reps per side

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

HORSESTANCE SQUAT

Goal: 1 round 3 reps of 60 second hold with 15 second rest between

DAY 3

PIKE HOLDS

Description: Focus on holding your core active to work on your pike position for future v-stands

Goal:  1 round. 30 second holds x 3 reps

L-STAND CIRCLES

Description: Focus on engaging your core as you rotate the legs around. Think shoulders down as you do this.

Goal: 1 round of 3 reps per side

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

DIPS

Description: Complete dips with hands on your band in this position. You will work dips to work on your shoulder range of motion more than the triceps strength

Goal: 1 rounds of 25 reps

PIRIFORMIS LUNGES

Description: Focus on getting the entire shin on the surface and hands on either side of bent knee

Goal: 1 round, 10 reps each leg

PIKED HANDSTAND TOE TAPS

Description: Work this move by having your feet on your bench then completing the toe taps as seen in this video.

Goal: 1 round, 15 reps per leg