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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KEVIN 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 ~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!

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!

EVERY DAY

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing

ANKLE / HIP MOBILITY WARM-UP

UNILATERAL MIDDLE SPLIT

Goal: 30 s each side twice 

SUPINE HAMSTRING STRETCH

30 s holds x 3 

WORKOUT 1

L STAND

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress! 

Goal: 3 rounds of 3 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

ELBOW OBLIQUE SLIDE

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch. Goal: 3 rounds of 5 reps each side.

 Goal: 3 rounds of 8 reps

 

UNILATERAL STALDER PULSE

 

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* 

Goal: 3 rounds of 5 reps.

WORKOUT 2

ELBOW PIKE UPS

Description: Start in a plank position on your elbows. Using your core, slide you feet and pull your hips up to a piked position trying to stack hips over shoulders. Slide feet back down into a plank.

 Goal: 3 rounds of 8 reps


STALDER PUSH UPS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. 

Goal: 3 rounds of 8-10 push-ups each side 2 s holds

**shift weight onto front hand pulling hips up and back**

FIGURE 4 PISTOL SQUAT STAND

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand.

 Goal: 3 rounds of 3 squat stand each leg for 10 second holds.

WORKOUT 3

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. 

Goal: 3rounds 4 reps for as long as you can hold. 

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PIKE PUSH UPS

Goal: 3 rounds 5 push-ups per round

HANGING BIKE

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint. Kick one leg out at a time. 

Goal:3 rounds 5 taps each leg in a row

REVERSE CRUNCH (REPLACEMENT)

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

 Goal: 3 rounds of 10 reps