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HANS GOETTLING CUSTOM WORKOUT

Hey there Hans! Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us ~30-60 MINUTES 3-6 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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing.

HOLLOWBODY HOLD

Description: 45 seconds (ultimate goal is 2 minutes)

WORKOUT 1

PULL UPS / NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 10 negatives with at least 5 second lowering

STALDER PUSH UPS - 2 LEG LIFTS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 3 rounds of 5 reps each side

BRIDGE

Description: Start laying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 3 rounds of 5 reps.

*If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 3 rounds of 10 reps

PISTOL SINGLE LEG SQUAT W/ANTERIOR SUPPORT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 10 reps each leg

PIKE HANDSTAND WALK INS + LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds of 5 reps each leg

HAMSTRING STRETCH WITH STRAP

Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg

WORKOUT 2

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.

Goal: 3 rounds of 10 reps each leg.

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 3 reps. 

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 5 reps

STRADDLED HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.

Goal: 3 Rounds of 20 rocks

PYRAMID PUSH UP

Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 10 push ups.

MIDDLE SPLIT WITH BUTT ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 30 sec holds x 3 reps.

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

WORKOUT 3

FROG STAND HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps for as long as you can hold. 

STRADDLED SUPERMANS

Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 2 reps with 30 sec holds

PLANCHE PUSH-UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 10 push ups.

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

L WIPERS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another.

Goal: 3 rounds of 5 reps each direction

BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can. 

Goal: 2 minute hold

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg