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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KOUROSH CUSTOM WORKOUT

Hey there Kourosh!  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 30-60 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!

FLEXIBILITY VIDEO

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 if holds, otherwise 5 reps per move for warm-up and cool down.

DAY 1

SPIDER LEGS

Description: Lower into a deep squat. Then take 1 hand and put it on the same knee. Then push that knee outwards

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUATS

Description: Follow this video for hip strengthening and mobility training. MAKE SURE TO ROTATE FROM YOUR HIPS AND NOT YOUR KNEES

Goal: 2 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW TO TUCK TO SUPERMAN ROLLS

Description: Follow this video for a great core workout. 

Goal: 2 rounds of 10 reps per direction

Extra Notes:  You might not hit 10 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN SNOW ANGELS

Description: Start laying on the ground with arms above your head. You will then lift your legs up and together by squeezing your glutes while you slide your hand down to hips. You will then slide arms back to starting point as you lower your legs

Goal: 2 rounds of 10 reps

DAY 2

SINGLE LEG MIDDLE SPLITS

Description: Work a middle split with 1 leg at a time as shown in this demo.

Goal:  2 Rounds, 30 seconds per side per round

Extra Notes:  You might not hit 30 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED ELBOW PLANK SINGLE LEG CRUNCHES

Description: Start in a piked elbow plank. From there you will work to lift 1 leg up behind you then crunch it to your chest to work your core and hips while you stabilize through your shoulders.

Goal: 2 rounds of 10 reps per leg

STRADDLE BACKS ON FLOOR

Description: Start laying on your back with legs straight. You will then engage your lower core to bring your legs off the floor, rolling your back so your pelvis also comes off the floor before lowering your pelvis back down without allowing your feet to touch the ground.

Goal: 2 Rounds, 10 reps 

Extra Notes: You might not hit 10 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK HIP EXTENSIONS

Description: Start in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.

Goal: 2 rounds of 4 reps per leg with 10 second holds per rep

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE CIRCUIT

DESCRIPTION: Work this movement focusing on hollow to tuck, hollow to v-up. 

Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow v-up)

DAY 3

BENT KNEE BABY STRETCH

Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.

Goal: 2 rounds of 30 second holds

HANGING PIKE-UPS

Description: Work this move with legs straddled and reaching up to the outside of the leg on 1 side return to the middle and do the opposite side.

Goal: 2 rounds of 10 reps

CRUNCH SQUATS

Description: Work your squat with feet and legs touching to work your hip and ankle range of motion as well as glute strength.

Goal: 2 rounds of 10 reps

SNAKE SQUATS

DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat. 

Goal: 2 rounds of 10 reps per side

V-STAND PROGRESSION

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. You will then hold this position as you work to straighten 1 leg out at a time as seen in demo video. 

Goal: 2 rounds of 10 reps