v3_logo_1589841642 white

Send vids so we can celebrate your wins with you!

MIKE WHEELER 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 30-60 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!

FLEXIBILITY VIDEO

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 and cool-down, otherwise 10 reps per move for warm-up and cool down.

STANDING PANCAKE STRETCH

Description: Work this move for your hip range of motion and hamstring length. Be sure to curl down and squeeze your glutes to return to standing.

Goal: 1 round, 3 reps of 10-30 second holds per rep

DAY 1

STANDING HIP EXTENSION ROTATIONS

Description: This move starts standing with your core engaged (so leg in front of you). You will then hold that core engagement as you bring 1 leg behind you to complete circles each direction without arching your lower back.

Goal: 2 rounds of 5 reps per direction per leg 

FROG STAND WITH BOTH LEGS

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift both legs off the ground. 

Goal: 2 rounds of 2 reps of 10-15 second holds per rep

Extra Notes:  You might not hit 10-15 seconds every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SQUATTED STEP OUTS

Description: Start in a squatted position. You will then hold that squat position as you step out 1 foot at a time to work your hip muscles even more.

Goal: 2 rounds of 10 reps per leg

DAY 2

PIRIFORMIS STRETCH

Description: Use a raised surface, like a stool, desk or ottoman, to complete this movement. You should feel this in your bottom on the bent knee side

Goal: 2 Rounds, 2 reps per side, 10 seconds per rep

Extra Notes: You might not hit 45 sec, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANK CIRCLES

Description: Start in a plank position with rounded back in a hollow body position (meaning your core is active holding belly button to spine.) You will hold that back posture as you complete circles over your hands as shown in this demo video to work your shoulders

Goal:  2 Rounds, 10 reps per direction

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW SIDE PLANK HIP LIFTS

Description: Start in an elbow side plank. You will then engage your obliques and glutes to lift your hips up and down off the floor. Hold the arm you are not side-planking on straight up to the ceiling to hold spine in neutral

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

QUADRUPED SINGLE LEG KICK-OUTS

Description: Start on hands and knees. You will then work to lift your leg out to the side through glute engagement and hold it there as you straighten your knee.

Goal: 2 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

LUNGES

Description: Work your hips and core with this movement.

Goal: 2 rounds of 10 reps per leg

PLANK TO SINGLE LEG STALDER STEPS

DESCRIPTION: Start in a plank position on your fists. You will then step 1 foot forward at a time focusing on holding your hips level through core engagement.

Goal: 2 rounds of 8 reps per side

L STAND HIP LIFTS

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while you engage your core to bring hips up and behind you. Allow your knees to bend so your core can engage while you push through your arms.

Goal: 2 rounds of 3 reps with 10 second holds per rep