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MIKE MAIOROV CUSTOM WORKOUT

Hey there Mike!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

SPINAL FLEXIBILITY

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 if holds, otherwise 5 reps per move for warm-up and cool down

HIP MOBILITY

BUTTERFLY

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. REMEMBER YOU CAN ALSO DO THIS AND REACH ONE ARM OVERHEAD TO THE OTHER SIDE

Goals: 15 second holds x 5 reps.

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg

WRIST WARM-UP

SHOULDER STRETCH

DAY 1

QUADRUPED THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 3 rounds of 8 reps each arm

PLANK HIP ROTATIONS

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

Goal: 3 rounds of 10 reps each side

Extra Notes: KEEP YOUR HIPS LOW IN YOUR PLANK

SUPERMAN TO HOLLOWBODY TO V

Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 5 reps.

PIKED PUSH UPS

Description: Begin 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.

TOE TAPS ON BLOCK

Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.

Goal: 3 rounds of 20 seconds

Extra Notes: You might not hit 20 seconds 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!

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh. 

Goal: 1 round, 4 reps each leg x 30 second holds

DAY 2

SHIFT SQUAT

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 3 rounds of 10 reps each direction.

HANGING L EXTENSIONS

Description: Start on your dip bars in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 8 reps

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum. TOES POINT TOWARD THE GROUND

Goal:  3 rounds of 8 reps

SQUATTED HIP WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 3 rounds of 10 reps.

BRIDGED ROWS

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 12 reps

FIGURE 4 DIPS

Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.

Goal: 3 rounds of 10 reps.

DAY 3

HANGING FOR SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.

Goal: 3 rounds of 20 second holds per round

TABLE TOP HOLD

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 3 rounds of 3 reps with 10 second holds.

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 5 reps each direction

FROG STAND HOLD

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: 5 reps for as long as you can hold.

FIGURE 4 AT 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.

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

HOLDS DAY
HOLD EACH MOVE FOR UP TO 1 MINUTE
DO 2 ROUNDS

SCAPULAR PUSH UP PLANK HOLD

Description: Start in a tall plank position with core engaged. Push your upper back to sky while keeping elbows straight and hold.

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower 

FROG STAND HOLD

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.

 

TABLE TOP HOLD

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 3 rounds of 3 reps with 10 second holds.