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MATT TOWNSEND CUSTOM WORKOUT

Hey there Matt!  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 30-60 MINUTES 3-6 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. Listen to your body and train smart. 

OPTIONAL: FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round of each move, 10 second holds per move

EVERY DAY MORNING ROUTINE

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 5 body rolls with 15 second holds

HIP ROTATION STRETCH

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.

Goal: 5 circles each direction, per leg

N-SIT SWITCH

Description: Lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 10 reps each direction.

Extra Notes: Keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time. – Yes, that means your knees will not touch the floor. She cheats in the video.

CAT-COW PUSH UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 15 reps as a warm-up

STRADDLE BACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 3 rounds of 8 reps. 

BEACH WORKOUT

VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

FOREARM CARTWHEEL

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.

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

WORKOUT 1

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps for as long as you can hold. 

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 3 rounds of 10 circles.

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 10 reps each direction.

CORE LEG LIFTS TO V COMPRESSION

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 3 rounds of 8 reps.

STRICT PULL UPS

Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.

Goal: 3 rounds of 10-20 reps. 

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg.

WORKOUT 2

L-STAND HOLDS

Description: Begin by pressing up into your L-stand. *Do not lose your turtle shell or compression!* Count your seconds so we can monitor your progress!

Goal: 3 rounds of 5 L-stands for as long as you can hold (your hold times should decrease as the rounds go on)

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

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 10 reps each direction 

LUNGED BACK EXTENSION

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds, 10 reps each leg. 

1 FOOT PLANCHE PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold x 10 seconds.

Goal: 3 rounds of 3 reps each leg

SOLEUS CALF 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 2 reps each leg

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. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 2 reps each arm with 30 sec holds

WORKOUT 3

WIPERS

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

Goal: 3 rounds of 5 reps each direction

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

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.

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 5 reps

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 3 reps.

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.

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: 1 round, 4 reps each leg x 30 second holds