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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!

FLEXIBILITY

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

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

POSTERIOR CHAIN STRETCH

aDescription: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.

Goal: 15 second holds x 4 reps.

HUMAN PRETZEL STRETCH

Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.

Goal: 3 reps each leg

DROP AND DO MOVES

STEP TO STALDER SQUAT

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

BENT KNEE STRADDLED SUPERMANS

Description: Begin on your stomach with arms overhead. Bend your kness to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now. 

1 FOOT HEAD DRIVE PUSH UPS

Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor until you can weight shift all the weight into your arms. Kick both your feet up for a second maintaining legs straight.

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time. 

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.

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.

*You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without. 

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.