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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LOCHLANN O MEARAIN CUSTOM WORKOUT

Hey there Lochlann!  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!

FOUNDATION KATA

FOR FUN IN THE GARDEN: FOREARM CARTWHEEL 🙂

FLEXIBILITY VIDEO

WORKOUT 1

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. 

Goal: 3 Rounds, 10 reps per round. 

V STAND - LEVEL 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 reps before switching legs.

Goal: 3 rounds of 3 reps each leg.

Continue working on the control lifting of the second leg while not losing your compression - don't let your shoulders rock backward

PIKE PUSH UP

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

V STAND MOBILITY LEG LIFTS

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.

Focus on hips as close to the wall as you can, squeeze shoulder blades down and back while keeping your lower core (or your trail) tucked under you.

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 8 reps. 

Hips low, knees straight. The flexibility will come with consistency 🙂

PRE-BRIDGE TWISTS

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.

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

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.

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 5 attempts

Hold one leg off the wall and begin pulsing the second leg off. CORE TIGHT - tuck your tail and don't let your ribs flare. (and please breathe haha)

HANDSTAND ROLL OUTS

For extra fun 🙂 

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 4 reps each leg

PIRIFORMIS HIP STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

**Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**

Goal: 4 reps each leg with 15 second holds

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

Workout 1 is complete! I'm proud of you Lochlann!
- Bethany 🙂

WORKOUT 2

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 body rolls with 10-15 second holds + weighted bar

Extra Notes: Do not bend your knees!

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.

PLANCHED PLANK

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

GOAL = Forward weight shift as far as you can over your wrists while keeping straight elbows.

WIDE HIP SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 3 rounds, 10-15 reps

FROG STAND - HANDSTAND PROGRESSION

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 3 rounds of 10 reps per leg. 

Begin with a headstand like we practiced on zoom. Focus your attention on lifting one leg at a time.

BRIDGE TWISTS

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.

Goal: 10 reps

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 10 reps. 

FALSE GRIP FOR MUSCLE UPS

ROW TO MUSCLE UP

Don’t forget to practice this with the false grip. Progress this by making your “row” to begin with more and more steep. Start at an angle like Lee to focus on the motor programming and fluid motions.

Goal: 3 rounds of 8-15 reps

WALL BRIDGE WALK DOWN

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 3-5 attempts

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees). Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 5 reps each direction. 

TOES TO POLE

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 5-10 reps

*Try to keep your legs as straight as possible*

SKIN THE CAT

Take this slow and only do as much as your shoulders allow. Start by just trying to get feet on the opposite side of the bar. 

Goals: 3 rounds of 5 reps

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5-10 negatives with at least 5 second lowering

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 groin 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: 4 reps with 15 seconds of pulsing

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. 

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 3 reps x 15 second holds

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 3 reps each leg

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂