v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NEYSA G CUSTOM WORKOUT

Hey there Neysa!  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

DAILY HAMSTRING STRETCHING

Goal: 2 reps x 1 minute holds each stretch

PANCAKE STRETCH

HAMSTRING STRETCH

HAMSTRING STRETCH

WRIST WARM UP

WARM UP

ALTERNATING TOE TAPS

Goal: 1 round 1 min continuous alternating

WALL SIT MARCHES

Goal: 1 round 45 s continuous

STALDER CARDIO

Goal: 1 round 25 reps

WORKOUT 1

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.

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 5 negatives with at least 5 second lowering

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 6 reps each direction

ELBOW TO PIKE 1 LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

REVERSE PLANK TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps. 

Goal: 3 rounds of 15 reps

WORKOUT 2

V-STAND 0.5

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.

PIKE HANDSTAND WALK IN LEG LIFT

 

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds 5 lifts 3 s hold per leg

HORSE STANCE HOLD

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 4 reps 20s

HOLLOWBODY HOLD

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

 Goal: 3 Rounds, 2 reps with 15 second holds.

BRIDGE WEIGHT SHIFT TO WALL

 

Goal: 3 rounds 10 push up weight shifts – hold for 2 sec at top

WORKOUT 3

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 knee cap to lean against your triceps. 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 for as long as you can hold

PYRAMID PUSH UPS

Description: Begin with your feet on an elevated surface 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.

ELBOW PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towaards one elbow to get an oblique crunch. 

Goal: 3 rounds of 5 reps each side.

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 5 reps each leg

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

 Goal: 3 rounds 5 attempts