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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MICHAEL TZORTZIS CUSTOM WORKOUT

Hey there Mike!  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

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing.

EVERYDAY STRETCHES

UPPER TRAP STETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.

Goal: 15 sec holds x 4 reps each side.

WEIGHTED SHOULDER CIRCLES ON FOAM ROLLER

Description: Begin in supine with your core set and foam roller running up/down your spine. Hold weights in both hands (~2 pounds is perfect) with palms up. Make a circle beginning at your head, down to your hips, then around back above your head. Really try to stretch across the front of your shoulders. STOP if you feel any symptoms in your hands and please let Bethany know.

Goal: 10 circles.

HAMSTRING STRETCH WITH STRAP

Goal: USE STRAP and hold x 2 min each leg

BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can. 

Goal: 2 minute hold

POSTERIOR CHAIN STRETCH

Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.

Goal: 2 minute hold

MIKE, could you try this holding onto the bottom of your kitchen cabinets or a sturdy piece of furniture? It's a great one!

WORKOUT 1

STALDER KICKBACK

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.

Goal: 3 rounds of 5 reps.

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

PLANCHE CRUNCH HOLDS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Lift both feet off the ground at the same time holding the crunch planche.

Goal: 3 rounds of 8 reps

HORSE STANCE HOLDS

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 1 rep of 90 sec hold

HANDSTAND WALL WALK UP

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. 

COOL DOWN - INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 1 round of 10 reps

WORKOUT 2

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds of 8 reps

FIGURE 4 PISTOL SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 5 reps each side

FROG TO ELBOW PLANCHE TRICEP EXTENSION

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 3 rounds of 5-8 reps

MIKE - Let me know how you feel about this one. Definitely do it on your parallettes because it can be hard on the wrists. Focus on tricep engagement and only bending/straightening your elbows

HOLLOW TUCK TO V

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 3 rounds of 10 reps.

PIKED ELBOW TO HANDS PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 10 push ups

WORKOUT 3

V SCOOTS

Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.

Goal: 3 rounds of 10-15 scoots.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 8 reps each leg.

PLANCHE PUSH-UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 10 push ups.

Hands on parallettes to ease the demand on your wrists

SUPERMAN TO PIKED ELBOW PLANK SLIDES

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 of 6 reps

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 8 reps each leg.