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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MEIHUA CUI CUSTOM PROGRAM

Hey there Mei!  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

MOBILITY PROGRAM

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

Only do the wrist mobility on your knees!

BRIDGED ROWS ON RINGS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows. 

Goal: 3 rounds of 10 reps. 

SCAPULAR ADDUCTION

Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. *Focus your thoughts on making the space between your shoulder blades as close together as possible. USE WEIGHTS

Goal: 3 rounds of 10 reps. 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!

DAY 1

.75 V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs. 

Goal: 3 rounds of 3 reps each leg.

PISTOL SQUATTING HOLDING LEG

 

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat. 

Goal: 3 rounds of 8 reps.lds

SUPERMAN TO ELBOW PIKED ELBOW PLANK

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds 10 reps

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

L SIT

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

DAY 2

STRADLE BACKS ON FLOOR

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 8 reps

CHIN UP NEGATIVES

 

Description: This move begins with lifting yourself into a chin-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 rounds 10 negatives with at least 5 second lowering

*** FROM CHEST HEIGHT ON BAR***

CURSTY SQUAT

 Goal: 3 rounds of 10 reps each direction

STALL BAR V STAND

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 3 rounds of 5 lifts each leg

DAY 3

HANGING STRADDLE BACKS

Goal: 3 rounds 10 reps

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. Once you have mastered that, elevate your feet on a stable surface as the video shows. 

Goal: 3 rounds of 10 push ups.

FOAM ROLLER HIP BRIDGE

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power. 

Goal: 3 rounds of 20 reps each leg.

STALDER HIP LIFT WITH PULSE 2 LEG

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core. Goal: 3 rounds of 5 push-ups each side

Goal: 3 rounds of 10 reps.

 

PISTOL SQUAT WITHOUT POLE

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help from the pole for balance. Goal: 5 rounds of 5 reps each leg

Goal: 3 rounds of 8 reps each leg

TABLE TO VALDEZ CORE

Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together. 

Goal: 3 rounds of 5 rotations each side.

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.