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MARK MCGONEGAL 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!

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 reps per move for warm-up, 15 reps per move for cool-down

GLUTE PULSES

THIS IS TO BE DONE FOR WARM-UP ONLY.

Goal: 15 reps per side.

DAY 1

PLANK CIRCLES

Description: Start in a plank position with core engaged to cause a rounding of your back “turtle shell.” You will then hold that core engaged while pushing the floor away with your hands and circling your body by pushing through shoulders as demonstrated in this video.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Start in standing working to position your hands between your feet and as far behind the feet as you can. You will then work to shift your weight to your hands and 1 foot as you work to lift the other leg 1 at a time

Goal: 3 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description: Start with feet wide. You will then squat low so that your hips and knees are at 90 degrees. You will than shift to 1 side causing your entire body to be over 1 foot while the opposite leg straightens out to the side. You will then shift to the other side to complete this exercise. 

Goal: 3 rounds of 5 reps per side with 10 second holds per rep

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCH ROTATIONS

Description: Start in hanging. You will then tuck your legs as tightly to you chest as you can using core strength to lift the legs, not momentum. Once your legs are tight to your chest, you will rotate left and right to work your shoulder muscle strength as well as your core endurance

Goal: 3 rounds of 10 reps each direction.

Extra Notes:  You might not hit 10 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TABLE HOLDS

Description: Work to lift your hips up so your body is flat as you work on your shoulder range of motion as well as glute engagement. Push down through your heel to lessen hamstring involvement and instead engage your glutes.

Goal: 3 rounds of 2 reps of 30 second holds with 15 sec rest between reps

Extra Notes:  You might not hit 30 seconds every rep every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG MIDDLE SPLITS

Description: Hold this position to work your hip range of motion being sure that your hips and knees are in the same line with each other.

Goal: 3 rounds of 30 second holds per side.

Extra Notes:  You might not hit 30 seconds each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INCH WORMS

Description: You will start standing, then rolling forward to hands flat on the floor. You will then walk your .

Goal: 3 Round, 8 reps.

Extra Notes: You might not hit 8 reps or even complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND HIP LIFTS

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WALK-INS

Description: Start with feet on a raised surface in a plank position. You will then walk your hand in towards your feet causing your body to pike up. You will then complete push-ups working your upper body as you hold your stacking of hips

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SQUATTED WALL CRUNCHES

Description: Start with feet on wall with knees bent and legs wide. You will then crunch up to reach for the wall between your feet.

Goal: 3 rounds of 15 reps 

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

DAY 3

BUTTERFLY STRETCH

Description: Start sitting on the floor with bottom of feet touching each other. You will then work to push your knees down as demonstrated in the video to work your hip range of motion.

Goal: 3 rounds of 30 second holds per leg

Extra Notes:  You might not hit 30 seconds each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRUNCH LEVER PULLS

Description: Start in hanging. You will then bring your knees to your chest then pull more to bring hips up level with the ground. YOU DO NOT HOLD THIS POSITION AS DEMONSTRATED. Instead work reps to get into the position and then slowly lower back to hanging

Goal: 3 rounds of 8 reps

Extra Notes:  You might not hit 8 reps each round, or complete all 3 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: Start on hands and feet with knees above your elbows. You will then lean forward, allowing your elbows to bend and your legs to rest against the arms above the elbows. As you work on shifting your weight forward, you will lift your feet to balance in a frog stand position. Work to hold the position for a count of 3.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOWBODY HOLDS

Description: Engage your core to cause your back to round making your body appear to be the bottom of a boat. Keep arms on your ears and work to look as shown here in the example.

Goal: 3 rounds of 45 second holds

Extra Notes:  You might not hit 45 seconds each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG PLANCHE LEANS

Description: Start in a plank position. You will then lean forward causing your shoulders to be past your hands, engaging your core to round your back like “a turtle shell.” You will then hold that position and squeeze your glutes to lift 1 leg off the ground.

Goal: 3 rounds of 3 reps per leg with 10 second holds per rep

Extra Notes:  You might not hit 3 reps every round or even complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!