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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!

FULL BODY FLEXIBILITY VIDEO

WORKOUT 1

HANDSTAND LEVEL 1 KATA

Goal: 3 Rounds, 2 attempts

BENT KNEE TO STRAIGHT KNEE V-STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

FRONT LEVER CRUNCH HOLD

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

SQUAT JUMPS

Descritption: Begin in a deep horse stance as low as you can go with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.

Goal: 3 rounds of 8 reps.

HANGING L ROTATIONS

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

Goal: 3 rounds of 5 reps each direction

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds 

WORKOUT 2

NINJA STRENGTH LEVEL 1 KATA

Goal: 3 Rounds, 2 attempts

STALDER PUSH UP - LIFTING 1 LEG

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 of 10 push-ups each side

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

FROG SQUAT

Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.

 Goal: 3 rounds, 10 reps with 5 second holds.

BACK LEG RAISED LUNGES

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

WORKOUT 3

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 8 reps

CRUNCH PLANCHE - 1 FOOT 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, tap 1 foot off the ground.

Goal: 3 rounds of 8 reps each side

DRAGON SQUAT

Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 8 reps each leg.

FIGURE 4 SQUAT HOLD

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 1 squat stand each leg for 30 second holds.(ultimate goal = 60+ sec)

FRONT SWEEP - 2 HANDS

Description: 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

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. 

Yes, I brought them back...haha It will carry over to the depth of your horse stance

BENT KNEE BABY STRETCH

Goal: 15 sec holds x 4 reps