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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MIKE BRYAN 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!

SHOULDER MOBILITY

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

 

Goal: 4 rounds x 15 seconds of pulsing

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body. 

                                                                    Goal: 15 sec hold x 3 reps each leg.

HIP ABDUCTION FORWARD FOLD

Goal: 3 rounds each side 15 s hold per leg 

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.* 

Goal: 30 S HOLD

BUTTERFLY

Goal: 1 round hold for 30 s

PIGEON STRETCH WITH CHEST UP

Goal: 3 rounds per leg 30 s each side

LAT STRETCH WITH DOWEL

Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction. 

Goal: 3 rounds 10 sec hold, 5 times each direction.

UNILATERAL MIDDLE SPLIT STRETCH

Goal: 3 rounds 30 s per side

WRIST WARM UP


WORKOUT 1

STANDING TRUNK ROTATIONS

Description: Standing with your feet shoulder width or wider. Engage your core to support your spine then raise your arms straight out to the side. Rotate through your spine to drop on arm towards the floor and your other arm up towards the ceiling. Only rotate as far as your spine can comfortably.

Goal: 3 rounds of 5 reps each direction.

MIKE - try this and please let us know if it aggravates

UNILATERAL STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.* 

Goal: 3 rounds of 10 reps.

PISTOL SINGLE LEG SQUAT WITH SUPPORT

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 form the pole for balance.

Goal: 3 rounds of 5 reps each leg

PYRAMID PUSH UP

Description: Begin with your feet together 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 10 push ups.

PLANCHE HIP LIFTS WITH LEG LIFT

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. Maintaining that compression, tap 1 foot off the ground. 

Goal: 3 rounds of 10 S HOLDS per leg x 2 reps 

WORKOUT 2

TRICEP FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground. 

Goal: 3 rounds 5 reps 15 s holds 

SUPERMAN TO PIKED ELBOW 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

ELBOW TO KNEE CRUNCH TO V UP

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.

PLANCHE PUSH UP

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.

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 rounds 10 negatives with at least 10 second lowering


WORKOUT 3

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 8 reps.

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

.5 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 lift one leg at a time.

Goal: 3 rounds of 10 reps each leg.

STRADDLE BACKS ON FLOOR

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

 Goal: 3 rounds of 10 reps.

BRIDGE WALK DOWNS

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 attempts

HANGING FOR SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. Focus on depressing your shoulder blades.. or engaging your shoulders.

Goal: 3 rounds of 20 second holds per round