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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MAXIME RAMOS CUSTOM WORKOUT

Hey there Maxime!  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 over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

HIP ROTATIONAL KICKS

HIP ABDUCTION FORWARD FOLD

WORKOUT 1

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: 3 rounds of 15 crunches. 

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank. 

Goal: 3 rounds of 10 reps.

STRADDLED HALF SUPERMAN

Description: Begin on your stomach with arms overhead. Bend your kness to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now. 

Goal: 3 rounds of 3 reps with 15 sec holds

WORKOUT 2

PLANK TO STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank. 

Goal: 3 rounds of 12 reps

SWITCH GRIP

 

Description : activate your core and transition from chin up grip to pull up grip. 

Goal: 3 rounds 8 alternating

BENT KNEE V-STAND 0.25

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.

** KEEP HEELS ON THE FLOOR**

Goal: 3 rounds of 8 reps x 5 second holds

WORKOUT 3

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 reps

** keep elbows as straight as you can, stop earlier in the range, dont keep going if you are bending your elbows**

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward. 

Goal: 3 rounds of 15 reps each leg.

MODIFIED V UPS

Description: Start by laying on your back with your fingertips on the floor to assist with balance. Tighten your core to come up into a V-Up position bringing your knees to your chest.

 Goal: 3 Rounds, 8 reps per round. 

WORKOUT 4

PLANK FLOOR PULLS

 

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward. 

Goal: 3 rounds of your longest available space x 3 times without stopping

HOLLOWBODY HOLD STRADDLED

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

 Goal: 3 Rounds, 2 reps with 15 second holds.

PYRAMID PUSH-UPS

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. 

Goal: 3 rounds of 8 push ups

WORKOUT 5

SQUATTED WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum. 

Goal: 3 rounds of 10 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 rounds10 negatives with at least 5 second lowering

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds. 

Goal: 3 rounds of 4 reps 20 s hold

** keep your shoulders upright, put something underneath you to be able to sit back and keep your tail tucked**