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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KARL CRAIL CUSTOM WORKOUT

Hey there Karl (with a K)!  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

SPINE FLEXIBILITY

Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down

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. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.

Goal: 4 rounds of 7 rolls

Extra Notes:  You might not hit 7 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!

SPIDER LEGS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then take your hand and push on the inside of the same knee while the opposite elbow stabilizes the opposite knee to open the hips. Emphasis here is hip opening as well as keeping the hips at 90 degrees or lower

Goal: 4 rounds of 8 reps per side

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!

SNAKE SQUATS

Goal: 4 rounds of 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!

TRICEPS PUSH-UPS WITH HIP ROM

Goal: 4 rounds of 10 reps per leg

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!

MIDDLE SPLITS ON A BLOCK

Description: Start by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.

Goal: 4 rounds of 10 reaches 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!

RING PIKE-UPS

Description: Place feet into rings in a push-up position. You will then contract your core to bring your hips directly over your shoulders causing your body to be inverted with your legs straight out behind you. DO NOT WALK YOUR SHOULDERS/HANDS FORWARD.

Goal: 4 rounds of 15 reps

Extra Notes: You might not hit 15 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!

DAY 2

REVERSE CRUNCHES

Goal: 4 rounds of 15 reps.

Extra Notes:  You might not hit 15 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!

PIRIFORMIS STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

***Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.

Goal:  4 Rounds, 10-15 second holds per leg, per round

Extra Notes:  You might not hit 10-15 seconds 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!

SHOULDER 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: 4 rounds of 5 reps with 10 sec holds per rep.

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!

HANDSTAND PIKE-UPS

Description: This move starts in a push-up position with feet on a raised surface. You will then “walk” your hands inwards bending at your hips working to end up in a pike position. Walk your hands in as far as you can before walking them back out to return to the push-up position.

Goal: 4 Rounds, 8 reps

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!

V-UPS WITH A SOFT OBJECT

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.

**Focus to reach your hands to feet each attempt keeping the legs fully straight.

Goal: 4 Rounds, 10 reps per round.

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!

V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 4 Rounds, 10 reps per round.

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!

PIKE TO TABLE

Goal: 4 rounds of 3 reps per side

Extra Notes:  You might not hit 3 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!