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HARMINDER BAJAJ CUSTOM PROGRAM

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!

SPINAL FLEXIBILITY

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

Goal:10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

SHOULDER MOBILITY

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 4 rounds x 15 seconds of pulsing

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body. 

                                                                    Goal: 15 sec hold x 3 reps each leg.

HIP ABDUCTION FORWARD FOLD

Goal: 1 rounds each side 15 s hold per leg 

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.* 

Goal: 1 30 S HOLD

BUTTERFLY

Goal: 1 round hold for 30 s

PIGEON STRETCH WITH CHEST UP

Goal: 1 rounds per leg 30 s each side

LAT STRETCH WITH DOWEL

Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction. 

Goal: 3 rounds 10 sec hold, 5 times each direction.

UNILATERAL MIDDLE SPLIT STRETCH

Goal: 3 rounds 30 s per side

WORKOUT 1

STALDER PUSH UPS - LIFTING 1 LEG

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, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 3 rounds of 5 push-ups each side

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lunge as the video shows. Focus on keeping your pelvis pointed forward. 

Goal: 3 rounds of 8 reps each leg.

ELBOW TO OBLIQUE CRUNCH

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch. Goal: 3 rounds of 5 reps each side.

Goal: 3 rounds of 10 ft pulls.

DAY 2

FROG STAND - 1 LEG LIFTS

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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps per leg per round.

TABLE OPPOSITE ARM LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

 Goal: 3 rounds of 5 reps each side

FLARE AROUND THE WORLD HOLDS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can.

Goal: 3 Rounds, 2 reps each side 10 s hold per rep

PLANCHE HIP LIFTS 1 LEG PULSE

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds 3 s hold 5 reps per side 

DAY 3

HANDSTAND STACKING PRACTICE

Goal: 3 rounds 4 walks ins with 3 taps per leg while the opposite side stays up

** bring one leg up and hold it over your body, the second leg is going to tap **

FIGURE 4 PISTOL SQUAT

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand. 

Goal: 3 rounds of 1 squat stand each leg for 30 second holds.

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

 Goal: 3 rounds 5 reps

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep. CATCH YOUR LEGS 

Goal: 3 Rounds, 10 reps per round.

PLANCHED PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows 

Goal: 3 rounds 30 s each side

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.

BONUS EXERCISE: PLANK TO STALDER SLIDE