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JULIAN KUHNERT CUSTOM WORKOUT

Hey there Julian!  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 30-60 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 (30 MIN)

STANDING TRUNK ROTATIONS

Description: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips..

Goal: 3 rounds of 10 reps per side 

MIDDLE SPLITS ON BLOCK

Description: Start with 1 leg lifted on a raised surface while the leg on the ground remains perpendicular to the floor. From there, you will be sure that your core is engaged as you lean forward reaching for the floor being sure that your trunk remains in the middle of your hips. Go slowly to not aggravate your back/hip!

Goal: 3 rounds of 10 reps per side

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

FROG STAND WITH 1 LEG

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground. 

Goal: 3 rounds of 10 reps per foot

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

MARCHING WALL SQUAT

Description: Lean into a wall allowing your hips to lower into a partial squat. From there you will engage your core to ensure that your spine is fully supported. You will then march in place working to keep your pelvis level and not hiking to lift the leg.

Goal: 3 rounds of 20 reps per leg

DAY 2 (60 MIN)

ELEVATED REVERSE GRIP PUSH-UPS

Description: Lean your hands against a raised surface with hands facing backwards. You will then complete push-ups, keeping your elbows tight to your side to ensure your triceps are engaged while you hold your core engaged to stabilize your spine.

Goal: 3 rounds of 20 reps per leg

HIP ROTATION SQUATS

Description:  Standing in front of a door frame or vertical surface, you will hold onto that surface as you circle 1 leg for the rotational portion to then cross the leg behind yourself to lower into a squatted position. Return to start and repeat.

Goal:  3 rounds, 10 reps per leg per round

LOWER CORE LEG LIFTS

Description: Start laying on your back with knees bent. You will then engage your lower core to bring your knees and feet off the floor, rolling your back so your pelvis also comes off the floor before lowering your pelvis back down without allowing your feet to touch the ground.

Goal: 3 Rounds, 10 reps 

Extra Notes: You might not hit 10 reps, or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

GLUTES ONLY SUPERMAN HOLDS

Description: Start by squeezing a yoga ball between your legs. You will then bend your knees and hold this position for the prescribed time.

Goal: 3 rounds of 30 second holds for 3 reps with 10 sec rest between reps

Extra Notes:  You might not hit 30 seconds each rep or all 3 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!

INTRODUCTION TO FROG STANDS

Description: Start with hands on the ground. You will bring your knees to your arms allowing your elbows to bend so that your knees are leaning against your arms as you lean forward to increase weight through your hands. From this point, you will work to lift 1 leg at a time holding your body steady throughout.

Goal:  3 Rounds, 10 reps per leg

Extra Notes:  You might not hit 15 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!

SUPER WIDE PUSH-UPS

Description: Start with hands on an elevated surface in a position with hands wider than shoulders. You will then complete push-ups to work your pecs and arms.

Goal:  3 Rounds, 10 reps

Extra Notes:  You might not hit 10 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!

HIP BRIDGE WITH SHOULDER ROTATIONS

Description: Start laying over a yoga ball with only shoulders on the ball. You will then squeeze your glutes strongly to lift hips so that your legs are parallel to the ground. From there, you will hold your core engaged as you rotate side to side, being sure to hold your hips stable throughout. 

Goal:  3 Rounds, 15 reps per side

Extra Notes:  You might not hit 15 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!

CROSSED ARMS TRICEPS EXTENSIONS

Description: Start in a push-up position on elbows with hands facing each other (think hands at mid forearm to elbow area). You will then push through 1 arm to straighten your elbow as your body rotates into a side plank.

Goal: 3 rounds of 8 reps per side.

Extra Notes:  You might not hit 8 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3 (60 MIN)

WALL SPLITS

Description: This move starts with your arms on your ears, core engaged, standing in front of block. You will then lower your trunk as you tip forward causing your leg to lift behind you. Once you touch the block with your hands, you will then use your glutes to bring you back up to standing (starting position). Goal is to control your pelvis and not rotate as you complete this move.

Goal: 3 rounds of 10 reps per side

HANGING MARCHING

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.

Goal: 3 rounds of 20 reps per leg

HANGING HIP CIRCLES

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms. From there you will complete hip circles focusing on holding core engaged to not allow hip hiking to occur.

Goal: 3 rounds of 20 reps each side

SINGLE LEG BICYCLES

DESCRIPTION: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position. 

Goal: 3 rounds of 15 reps per side

SIDELYING LEG LIFTS

DESCRIPTION: Laying on the ground on your side with yoga ball between your legs. From there, you will engage your core to lift your legs up and slightly forward to ensure your back is not completing the lifting. 

Goal: 3 rounds of 15 reps per side

INTRODUCTION TO V-STAND

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. 

Goal: 3 rounds of 10 reps

FIGURE 4 SQUATS

DESCRIPTION: Start by crossing 1 leg over the knee of the other while you face a vertical support surface. From there you will squat down to 90 degrees to work on single leg squats while you stretch the piriformis muscle of the opposite leg. 

Goal: 3 rounds of 10 reps per side.