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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JOSEPH HARKER CUSTOM WORKOUT

Hey there Joseph!  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 ~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!

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

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.

Goal: 2 Rounds, 10 reps per round.

PLANCHE PUSH-UPS

Description: Follow the video to perform a hollow body planche push-up. Keep your elbows close to your body to target your triceps more.

Goal: 2 rounds of 10 reps. 

STRAIGHT LEG RAISE

Description: Start either sitting or laying on a flat surface. You will then squeeze your thigh on one side. While holding that quad active you will then lift the leg at the hip on the side you are keeping the quad active.

*Slowly return the leg to the surface and relax the knee between each rep.

Goal: 2 rounds of 15 reps per leg

TABLE AROUND THE WORLDS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction as you work to lift 1 arm or 1 leg at a time.

Goal: 2 rounds of 10 reps around the world

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pu ll yourself back up into a pike.

Goal: 2 rounds of 8 reps. 

HAMSTRING STRETCH

aDescription: 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, 4 reps each leg x 30 second holds

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: 5 reps of 10 sec holds.

WORKOUT 2

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.

Goal: 5 body rolls, slow and controlled

Extra Notes: Do not bend your knees!

STRADDLE BACKS

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 2 rounds of 10 reps.

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.

Goal: 2 Rounds, 5 circles each direction per round. 

MINI SQUATS

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

Goal: 2 Rounds, 8 reps per round

KNEELING TRICEP EXTENSIONS

Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension. Go as slow and controlled as you can.

Goal: 2 rounds of 10 reps

HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg

SHOULDER STRETCH USING A TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 5 second holds x 4 reps each arm

BONUS MOVE

RING ROWS

Description: Work this move to build up more upper body strength for future pull-ups

Goal: 3 rounds, 5 reps per round