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KEVIN DUNPHY CUSTOM WORKOUT

Hey there Kevin!  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 20 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!

EVERYDAY FLEXIBILITY - EVERY. DAY. 🙂

BENT KNEE BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits.

Goal: 15 sec holds x 3 reps

QUAD / HIP FLEXOR STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

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: 4 reps each leg x 30 second holds

FRIDAY

1. STICK MOBILITY WARM UP x 5 MIN

2. 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.

Goal: 3 rounds of 5 reps each direction.

3. PLANCHE LEAN PLANKS (on parallettes if needed)

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds of 1 min planks

4. ELBOW PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 3 rounds of 5 reps each side.

SATURDAY

1. ROWING - ARM DAY

2. FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

3. FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

SUNDAY

1. STICK MOBILITY WARM UP x 5 MIN

2. V STAND MOBILITY LEG LFITS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 3 rounds of 5 lifts each leg.

3. L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

4. PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 5 reps.

MONDAY

1. ROWING - LEG DAY

2. SUPERMAN TO ELBOW PLANK SLIDES

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 6 reps

3. SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 5 reps each leg.