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MAXIME RAMOS MOBILITY

Hey there Maxime!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY WARMUP

DESCRIPTION: This is a full body warm-up. 

Goal: work full video with 10 second holds if holds, and 10 reps if reps

PIRIFORMIS LUNGES

DESCRIPTION: Work small pulses for your legs 
Goal: 5 reps per side twice

DAY 1

PULL-UPS

Goal: 10 reps

PLANKED CAT-COW EXERCISE

DESCRIPTION: Raise leg on surface. Start in plank and then pike. 
Goal: 5 reps per side

BENT KNEE LOWER CORE

Description: Start laying on the floor with knees bent, back flat on floor. You will then engage your lower core to lift your feet off the floor to roll your pelvis up off the ground. NO MOMENTUM

**KEEP LEGS WIDE**

 Goal: 2 rounds of 8 reps

PIKE HOLDS

Description: Follow the video and keep knees bent holding calves below the knee.

Goal: 2 rounds of 30 seconds

STANDING GLUTE EXTENSIONS

Description: Begin in standing near a wall to give some support for balance. You will start this move by lifting the leg in front of you to engage your core to hold your pelvis stable. You will then bring the leg behind you to complete circles by engaging your glutes only. DO NOT ARCH/USE YOUR BACK FOR THIS MOVE! ALL MOVEMENT SHOULD BE ENGAGED FROM THE GLUTES 

Goal: 2 rounds of 6 reps per side

DAY 2

FIGURE 4 HIP BRIDGE

Description: Laying on your back with feet flat on the floor. Place legs in a figure 4. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Push outwards slightly with knees against elastic band to increase the glutes participation. **Be sure to not arch your back to try and lift higher. Keep core engaged to support back.** 

**LIFT YOUR HIPS BY CURLING YOUR PELVIS UP OFF THE FLOOR**

Goal: 2 rounds of 10 reps.

THREAD THE NEEDLE SIDE PLANK

Description: Begin in a side plank on your elbow. Bring the upper arm down and through under your body and back up.

Goal: 2 rounds of 10 reps per side

HIP ROTATION SQUATS

Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.

 Goal: 2 rounds of 8 reps each leg.

ELBOW PLANK GLUTE SIDE-KICKS

Description: Start in an elbow plank position with core engaged to hold a “turtle shell” back posture. You will then engage your glute to lift 1 leg up and out to the side being sure to focus on bringing the leg out by leading with the heel. 

Goal: 2 rounds of 10 reps per side

DAY 3

SNAKE SQUATS

Description: Walk feet out and squat. Then shift weight to each leg.

Goal: 2 rounds 8 reps per leg

BENT KNEE V-STAND HOLDS

Description: Start this move by engaging your core to bring your knees to your chest while you sit on the floor. You will then push through your arms as you hold your core active to lift your hips up off the ground. 

Goal: 2 round, 5 lifts with 5 second holds per lift

HANGING CRUNCH ROTATIONS

Description: Hold onto your bar with weight through your arms (so hips and knees bent.) You will then turn your legs to each side.

 Goal: 2 rounds 10 reps per side

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

 Goal: 2 Rounds 15 second holds 2 reps per side – 30 s standing break between each leg and rep