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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JACOB LEIER CUSTOM WORKOUT

Hey there Jacob!  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 great whole body stretching.

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

WALL QUAD AND HIP FLEXOR STRETCH

Description:  Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.

Goal:  1 round with 5 reps per side, 20 sec holds per rep.

PLANKED FEET DRAGS

Description: Start in a plank with feet on a surface that slides. You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will then walk forward being sure that your core doesn’t sag at any point.

Goal: 4 rounds of 5 walks

Extra Notes:  You might not hit 5 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!

V-STAND AGAINST STALL BARS

Description: Start sitting on floor with feet near raised surface (wall, table, exercise bike seat, etc). You will then position your heels against the surface while you push your hips up off the floor with both arms. Once your bottom is off the floor, you will use your core to bring 1 leg towards your face to “kiss your knee”. Be sure that your hands are facing towards your feet.  

Goal: 4 rounds of 8 reps per leg per round

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!

PIKE TO TABLE

Description: Start in a piked plank. From there, you will switch your feet to turn your pelvis towards the ceiling and rotate your shoulders to open towards the ceiling as well. Be sure to squeeze your glutes strongly to stabilize your pelvis as you turn your body to stretch the pecs of the arm that is on the ground. 

**Goal is to rotate your spine without arching** 

Goal: 4 rounds of 3 reps per side.

Extra Notes:  You might not hit 3 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE V-STANDS

Description: Start sitting on the floor with hands next to thighs. You will then contract your core to support your back as you bend your knees to your chest. From there you will strongly contract your triceps and lower traps to lift your bottom up off the ground.

Goal: 4 rounds of 3 reps with 10 sec holds per rep

Extra Notes:  You might not hit 3 reps every round, hold each rep for 10 seconds, 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!

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

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 1 Round, 3 reps of 30 second holds per rep.

Extra Notes: You might not hit 30 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

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 a chair. You will touch the chair 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 5 reps per leg

Extra Notes:  You might not hit 5 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!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor.  

Goal:  4 Rounds, 10 reps per side

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!

PRE-HANDSTAND HOLDS

Description: Start with hands on floor, feet wide and working towards being in line with palms of hands. You will then contract EVERYTHING to work to lift your hips to increase the weight through your arms to eventually hover to a handstand.

Goal: 4 rounds of 2 reps of 30 sec holds per rep

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

HANGING PIK-UPS

Description: Start hanging with legs straight being held at hip height. You will then contract your core further working to lift your feet to the bar you are hanging from.

Goal: 4 rounds of 10 reps.

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