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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARK FREEDLE CUSTOM WORKOUT

Hey there Mark!  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 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!

DAY 1

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

SINGLE ARM TRICEP DIPS

Description: Start in sidelying position with knees stacked on top of each other. From there you will wrap the bottom arm around your torso while the upper hand is on the floor in line with the bottom shoulder. You will then complete single arm dips not allowing the shoulder to touch the ground at the bottom.

Goal: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER SLIDE INS

Description: Start in a plank ensuing that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open by dropping your bottom. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 4 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

1 FOOTED PLANCHE LEANS

Description: Start in a plank position being sure your core is engaged to round your back like a turtle. You will then hold that core engagement and lift 1 leg up behind you squeezing your glutes forcefully.  

Goal: 4 rounds of 30 second holds per side, per round.

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the raised surface with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, It is all about the control. 

Goal: 4 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG CRUNCHES

Description:  This move starts in a wide squat position. You will then shift to 1 side allowing the opposite leg to straighten as you allow the booty to sink down working to touch your heel on that bent side keeping your foot flat on the ground.

Goal:  4 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED QUAD AND HIP FLEXOR STRETCHING

Description:  This move starts in a lunge position with back leg positioned so shin is flat against the wall. You will then work to push your bottom towards the heel of the back leg and to straighten your back by pushing your lower back towards the wall without arching at all.

Goal:  1 Rounds, 4 reps per side with 20 sec hold per rep

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

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

BENT KNEE V-STAND

Description: Start sitting with hands next to hips. From there you will pull your legs to your core compressing your body while lifting your hips off the ground through forceful contraction of your triceps. You will hold this position working to eventually squeeze your shoulder blades together to bring the hips forward to progress to a V-stand. 

Goal: 4 rounds of 30 second holds per round

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 4 rounds of 10 crunches. 

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

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: 4 Rounds, 10 reps each direction per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG

Goal: 4 Rounds, 1 rep of maximum hold per side, per round.

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

FROG STAND

Description:  This move starts in a wide squat position. You will then place both knees against your triceps and lean forward allowing your elbow to bend to attain a frog position. Once both feet are lifted, work to hold that position and balance.

Goal:  4 Rounds, 30 sec holds per round

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

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

PLANK TO V PULL-THROUGHS

Description: Starting in a plank you will engage your core to slide your feet forward between your arms to attain the front plank/v stand position. Once there you will then contract your core again to bring your hips back between your arms, bend your knees to your chest and slide your feet back to the plank position by squeezing your glutes. **Don’t allow your back to arch at any point.**

Goal: 4 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps each round or even hit all for rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!