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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

J GADDAM CUSTOM WORKOUT

Hey there J!  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 ~15 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!

Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1

CIRCUIT TRAINING: Set your app to 45 seconds work, 30 seconds rest, 4 exercises, 2 rounds, and round rest 1 minute.

Do stretches at the end of the circuit

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

KNEELING TRICEPS EXTENSIONS

Description: Begin by placing your hands on the wall with your fingers pointed inwards. Lower yourself towards the wall into a push up. Keep core engaged throughout!

TABLE TOP AROUND THE WORLD

FIRE HYDRANT KICKS

Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock.

SEATED HAMSTRING STRETCH

Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh. 

Goal: 30 second holds x 2 reps each leg

WORKOUT 2

CIRCUIT TRAINING: Set your app to 45 seconds work, 30 seconds rest, 4 exercises, 2 rounds, and round rest 1 minute.

Do stretches at the end of the circuit

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

LOWER CORE BENT KNEE LIFTS

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.

TWIST LUNGE

Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.

ELEVATED SUPER WIDE PUSH UPS

Description: Begin in a wide push-up stance with your hands on an elevated surface. Perform a push-up with good form.

STANDING HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 1 round of 4 reps each leg x 30 second holds

WORKOUT 3

CIRCUIT TRAINING: Set your app to 45 seconds work, 30 seconds rest, 4 exercises, 2 rounds, and round rest 1 minute.

Do stretches at the end of the circuit

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

V-STAND HOLDS + LEG KICKS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

PRE-BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs. 

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 round of 4 reps x 20 second holds

WORKOUT 4

CIRCUIT TRAINING: Set your app to 45 seconds work, 30 seconds rest, 4 exercises, 2 rounds, and round rest 1 minute.

Do stretches at the end of the circuit

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

WALL SIT MARCHING

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and alternate marching legs.

SIDE PLANK + HIP DIPS

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible.

PIKE HANDSTAND WALK INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round of 4 reps each leg x 30 second holds