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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KOUROSH CUSTOM PROGRAM

Hey there Kourosh!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

MOBILITY PROGRAM

WRIST WARM UP

FLEXIBILITY WARM UP

Description: Follow along with this video for a full-body flexibility training.

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

ELBOW WALL SPLIT

Description:. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 3 reps with 15 seconds of pulsing

HIP ABDUCTION FORWARD FOLD

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can. 

Goal: 15 sec holds x 4 reps each leg

DAY 1

PIKE FLIPS

Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.

 Goal: 3 rounds of 5 reps each direction.

HANDSTAND PUSH UP + ROLL OUT

Description: Get into a handstand with your belly towards the wall, core tight and back not arched. Carefully bend and straighten your elbows to perform a handstand push-up. With time and strength, bend your elbows deeper to perform a full push-up.

GOAL: 3 rounds of 1 handstand with 5-10 push-ups

Roll out as needed like the second video

CRUNCHED PLANCHE TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, hold 1 foot off the ground and pulse the 2nd foot up. 

Goal: 3 rounds of 8 reps each side

CRUNCH OPEN LEVER HOLDS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine.

 Goal: 3 rounds of 3 reps x 10 second holds HOLD THE OPEN POSITION ONLY

PISTOL SQUAT TO CHAIR

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you. 

Goal: 3 rounds of 8 reps.

DAY 2

REVERSE CRUNCH

Goal: 3 rounds of 20

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight. 

Goal: 3 rounds of 5 attempts each arm

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up. 

Goal: 3 rounds of 15 reps

SWEEPS

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body. 

Goal: 3 rounds of 6 sweeps per leg

DRAGON TAILS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds 10 slow straddle backs

 

L WIPERS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to rotate your legs from one side to another. 

Goal: 3 rounds of 5 reps each direction

DAY 3

FRONT LEVER HALF PULLS (BENT KNEES)


Goal: 3 rounds of 5 reps 

FOREARM CARTWHEEL

Goal: 3 rounds of 10 REPS

UNILATERAL STALDER PULSE WITH HIPS LIFTED

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. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 3 rounds 10 reps per leg 

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

BRIDGE (FEET ELEVATED)

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Goal: 5 rounds of 5 reps. *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

Goal: 3 rounds 5 attempts 5 s holds

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

 Goal: 3 rounds of 6 reps.