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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MICHAEL KILEY CUSTOM PROGRAM

Hey there mike!  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!I

WARM UP

WRIST WARM UP

SEATED HAMSTRING STRETCH

Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh. 

Goal: 30 second holds x 4 reps each leg Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg. If you feel the stretch more in your calf than in your thigh, please point your toes down and let us know.

 

FIGURE 4 ON WALL

STANDING LAT STRETCH With DOWEL

WORKOUT 1

FOREARM LEG LIFTS +

 

Description: This move begins on your forearms with your legs out straight. Set your core and lift both legs up off the floor. You will then scissor your legs one at a time but not letting either heel touch the floor. 

Goal: 3 rounds of 10 scissor kicks with each legs.

TUCK HOLD

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time. 

Goal: 3 rounds of 5 leg kicks each

HIP BRIDGE WITH LEG LIFTS

Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Keep that squeeze throughout the entire exercise. Picture a level laying across your stomach. As you lift one leg, do not let that level dip to one side.

 Goal: 3 rounds of 5 reps per leg. Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! I want your hips to stay as high as you can get them and no rocking at your hips. If you start to lose form, take a break.

TUCK UP


Goal: 3 rounds of 5 reps

DAY 2

SQUAT FROM SITTING

 

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction. 

Goal: 3 rounds of 5 reps.

PYRAMID PUSH UPS +

 

Description: Begin with your body in a pike position in a hollowbody shape. 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 10 push ups.

GARGOYLE SQUAT WITH TRX

Description: Follow the video for a deep stretch and hip opening squat. 

Goal: 3 rounds of 5 reps.

PLANK + HIP ROTATIONS +

Description: Start on elbows in plank. You will control your core and rock you hips side to side.

Goal: 3 rounds 10 rotations per side

DAY 3

WIDE ER BOX SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

 Goal: 3 rounds, 10-15 reps

ROUNDED BACK WALL SIT +

 

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them. Goal: 10 reps with 30 second holds per rep

DONKEY KICKS

Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock. 

Goal: 3 rounds of 10 reps per side

SUPERMAN ROCKS

 

Goal: 3 rounds of 3 reps with 5-10 second holds

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 25 ft pulls.