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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HARMINDER BAJA CUSTOM WORKOUT

Hey there Harminder!  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!

MASTER WARM-UP

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

PLANCHE PUSH-UPS

Description: This move starts in a plank position on top of your feet working to shift your shoulders forward to work your wrist mobility and strength. You will hold the plank position.

Goal: 3 Rounds, 10 reps 

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!

V-SCOOTS

Description: You will start sitting on the floor with knees tight to chest. You will then hold the legs tight to your chest as you work to push and lift your hips up and forward through your triceps and core engagement.

Goal: 3 rounds, 20 scoots

PIKE TO TABLE

Description: Focus to engage your glutes so you don’t arch through your lower back as you work your shoulder range of motion.

Goal: 3 rounds of 5 reps per direction

Extra Notes:  You might not hit 5 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.

Goal: 3 rounds of 10 reps per side

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

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest

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

SWEEPS

Description: Follow this video to work into sweeps and break dancing moves to work your core and shoulder strength as well as hip range of motion.

Goal: 3 rounds of 5 reps per leg.

Extra Notes:  You might not hit 5 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DIVE PUSH-UPS

Description: Start in a piked plank position. You will then complete push-ups focusing on holding your core engaged to not arch through your back as you allow your weight forward so that your head touches the floor at the front of your fingers.

Goal: 3 rounds of 8 reps per leg.

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

SQUAT TO STALDER

Description: Start in a deep squat with hands between your feet (hands facing forward.) You will then bend your elbows to allow your thighs a place to reside as you engage your core to keep your hips up as you work to straighten 1 leg at a time out in front of you.

Goal: 3 rounds of 10 reps per side

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

DAY 3

DRAGON PISTOL SQUAT

Description: Follow this video to work your single leg squat strength and hip rotation range of motion.

Goal: 3 rounds of 8 reps per side

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

LUNGE TO NEEDLE KICK

Description: Follow this video to work your ankle, pelvis, core and shoulder control. 

Goal: 3 rounds of 10 reps per leg.

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

PIKED HANDSTAND TOE TAPS

Description: Start in a piked handstand position with feet on your box. You will then complete taps working to mimic the woman in the video. Focus on holding your core with your hips stacked throughout

Goal: 3 Rounds, 10 reps per side 

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

PLANCHE TOE TAPS

Description: You will start in a plank position with feet on your 18 inch side of the block, working to engage your core to round your back. You will then lift 1 leg up behind you holding that core engagement as you work the glute to lower the lifted foot to touch the ground before you tap it back onto the block.

Goal: 3 rounds of 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!

DAY 4

PIKED ELBOW PLANK SPLITS HOLD

Description:  Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.

Goal:  3 Rounds, 2 reps per leg with 20 seconds per rep

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

FROG STAND HOLDS

Description: This move starts by leaning forward to attain a frog position (or crow from yoga) with knees at triceps. You will hold your core engaged to keep your hips over your hands to balance.

Goal: 3 rounds of 30 second holds per round

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

STRADDLED HOLLOW HOLDS

Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.

Goal: 3 rounds of 45 second holds

Extra Notes: You might not hit 45 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STACKED HANDSTAND HOLDS

Description: Walk up the wall to a handstand with hips stacked over shoulders working to engage your core to hold a hollow body position while in the handstand position.

Goal: 3 rounds of 5 reps with 10 seconds holds per rep

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!