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ILAN FLINT CUSTOM WORKOUT

Hey there Ilan!  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 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!

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

~ EVERY DAY POSTURAL TRAINING ~

CHIN TUCKS

Description: This move starts by sitting with good posture (shoulders down and back). You will then perform a chin tuck as if you are trying to make a double chin (back of you head straight back). Refrain from lowering your chin down. The movement should be straight back. You will either feel muscles working under your chin or a stretch at the back of your skull.

Goal: 20 chin tucks

CAT-COW PUSH UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 15 reps. 

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 1 round of 4 reps each direction x 10 second holds

WRIST STRENGTHENING

Do each exercise 2 rounds x 10 reps each side

WRIST EXTENSION

WRIST FLEXION

FOREARM PRONATION/SUPINATION

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. 10 second holds per move.

QUAD STRETCH

Description:Sit on the tops of your feet and stretch quads.

Goal: 4 reps x 20 seconds

WALL V-STAND

Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time.

Goal: 3 rounds of 10 reps each leg

PIKED HANDSTAND TOE TAPS

Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.

Goal: 3 rounds of 5 reps each leg

PLANCHE PLANK FOOT TAPS

Description: Start in planche plank position with 1 foot elevated and the other foot on the floor. Keeping shoulders over hands, lift foot off the floor and tap elevated foot.

Goal: 3 rounds of 6 reps each side

Put your top foot on a chair!

CALF RAISES

Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).

Goal: 3 rounds of 20 reps

TEMPO: 3 seconds up, 3 second hold, and 3 seconds down!

Do these on 1 leg!

DAY 2

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 rounds of 10 reps

N-SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 4 reps each leg with 10 sec holds

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

L SIT TO BENT KNEE V STAND

Description: Start in an L sit, lift your butt off the ground using your core. Pull you knees in toward your chest. Clear your heels from the floor and then without using momentum or changing your position of your chest, kick your legs out in front of you and tap the ground to restart.

Goal: 3 rounds 8 reps

FRONT SPLIT STRETCH

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 4 reps each leg x 30 second holds

HANGING LEG EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 8 reps

PULL UPS

Description: Start hanging underneath the bar. Perform full rang pull up aiming for bar to chest.

Goal: 3 rounds of max reps

DAY 3

SPINE FLEXIBILITY

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

Goal:  1 round at start of workout for warm-up. 10 second holds per move.

PLANCHE 1 FOOT TAPS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression. Maintaining that compression, tap 1 foot off the floor.

Goal: 3 rounds of 10 reps each side 

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 5 reps each leg

SIDE PLANK LEG LIFTS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.

Goal: 3 rounds of 12 reps each side

MINI SQUAT HOLDS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position and HOLD. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.

Goal: 3 rounds of 3-5 reps x 10 second holds

Elevate your heels on a small book or box!

DAY 4

FROG STAND 1 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 3 rounds of 5 reps per leg

HIP ABDUCTION STRETCH

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: 30 sec holds x 4 reps each leg

HIP BRIDGE MARCHING

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs.

Goal:3 rounds of 25 reps each side

TOES TO BAR

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 5-8 reps