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HECTOR LASSO CUSTOM WORKOUT

Hey there Hector!  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 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

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with hands turned backwards or partially backwards. You will then complete push-ups where your elbows stay close to your sides the whole time to engage your triceps mostly.

Goal: 4 rounds of 10 reps 

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

1 LEGGED PLANCHE LEANS

Description: Start in a plank position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.  

Goal: 4 rounds of 30 second holds per side, per round.

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

RING PLANK TO PIKE

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the raised surface with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, It is all about the control. 

Goal: 4 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HIP CIRCLES

Description:  Walk up the wall into a handstand position while keeping your chest about 1/2 a meter away from the wall. You will then complete circles working to hold your hips stacked over your shoulders as you work your hip range of motion as well.

Goal:  4 Rounds, 2 circles per side

STRADDLE BACKS ON FLOOR

Description:  Do this move as per the video focusing on just using your lower core to lift your legs.

Goal:  1 Rounds, 30 reps

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

V-STAND WORK ON WALL

Description:  Goal is to keep the hips up as high as possible, don’t stress on moving the legs yet.

Goal:  1 Rounds, 4 reps with 20 sec hold per rep

Extra Notes:  You might not hit 4 reps every round, 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

BENT KNEE V-STAND

Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand. 

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WIPERS

Description: Engage the core to bring your hips up parallel to the ground. You will then rotate sideways holding your hips level with the ground.

Goal: 2 rounds of 8 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG

Goal: 4 Rounds, 1 rep of maximum hold per side, per round.

Extra Notes: You might not do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND

Description:  This move starts in a wide squat position. You will then place both knees against your triceps and lean forward allowing your elbow to bend to attain a frog position. Once both feet are lifted, work to hold that position and balance.

Goal:  4 Rounds, 30 sec holds per round

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

Goal: 1 rounds of 4 reps of maximum holds

Extra Notes:  You might not hit 4 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIRIFORMIS STRETCH IN LOTUS POSE

Description: Laying on the ground, you will bend 1 knee up placing the foot on the wall. You will then cross the other leg across the bent knee placing the ankle at the knee. You will then push the crossed leg towards the wall pressing at the knee, being sure that your pelvis stays flat to the ground. 

Goal: 1 round of 3 reps per side with 35 second holds per side.

Extra Notes:  You might not hit 3 reps per side or 35 seconds each hold, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

Goal: 2 Rounds, 10 reps each direction per round.

Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DIPS ON RINGS

Description: Work to get full depth on these rings where the rings get all the way to your armpits.

Goal: 2 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NINJA KATA LEVEL 2

Description: Follow along to complete a full body hanging kata working on upper body and core strength.

Goal: 2 rounds of 2 reps

Extra Notes:  You might not hit 2 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE PRESS HANDSTAND

Description: Walk up the wall into a handstand position with hips stacked over your shoulders. You will then allow your legs to widen towards a middle split as you lower your legs down the wall working to hold your stacked position while lessening how much support you are receiving from your feet against the wall.

Goal: 2 rounds of 5 reps

Extra Notes:  You might not hit 5 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER PUSH-UPS AND ROCK TO STALDER

Description: Focus to engage your core as you push strongly with your arms.

Goal: 2 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING ACTIVITIES

MEAT HOOKS

Description: Engage the core to bring your hips up and rotate sideways to bring the hips up to wrap around 1 arm.

Goal: 2 rounds of 4 reps per side

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE CRUNCH LEVER

Description: You will start with your knees bent and legs wide working to attain this ending position of legs open and wide.

Goal: 2 rounds of 6 reps 

Extra Notes:  You might not hit 6 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

IRON CROSS WITH BAND

Description: Start with straight arms above rings. You will then hold your core engaged as you open your arms widening your hand support working into the iron cross position.

Goal: 2 rounds of 4 reps

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK WALKS

Description:  

Goal: 2 Rounds, 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 ARM BLOCK CRUNCHES

Description:  

Goal: 2 Rounds, 10 reps each side.

Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

POWER MOVES DAY

SWIPES

Description:  

Goal: 2 Rounds, 10 reps each side.

Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CROSS BODY CRUNCH REACHES

Description:  

Goal: 2 Rounds, 15 reps each side.

Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

POWER MOVES KATA LEVEL 1

Description:  

Goal: 2 Rounds, 2 reps each

Extra Notes: You might not hit 2 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLARES AROUND THE WORLD

Description:  

Goal: 2 Rounds, 5 reps each side.

Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!