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NICK COWLES CUSTOM WORKOUT

Hey there Nick!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST WARM-UP

FOR YOUR BACK/HIP

SUPINE 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

FIGURE 4 ON THE 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.

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. 

Goals: 15 second holds x 5 reps.

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 5 reps each arm.

Extra Notes: You might not hit 5 reps 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!

LOWER CORE BENT KNEE LIFTS

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. DO NOT LIFT YOUR HIPS UP YET. Lower your feet to the ground between reps. 

Goal: 3 rounds of 5 reps.

Extra Notes: You might not hit 5 reps 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!

LAT AND LOW BACK STRETCH

Description: Sit on your feet and lower your hips down to your heels. REMEMBER YOU CAN TAKE YOUR KNEES WIDE. 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.

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 5 reps each arm.

Extra Notes: You might not hit 5 reps 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!

CAT COW PUSH UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat. 

Goal: 2 rounds of 8 reps

Extra Notes: You might not hit 8 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!

SUPERMAN GLUTE LIFTS

Description: You will squeeze your glutes strongly to attempt to lift your feet off the ground.

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN ROCKS

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps 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!

DAY 2

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!

SQUATTED STEP-OUTS

Description: Be sure to keep your hips level throughout and lead with your heels, not your toes.

Goal: 4 Rounds, 10 steps each direction

Extra Notes: You might not hit 10 steps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BACK LEG RAISED LUNGES

Description: Work this move for increased glute activation in lunges.

Goal: 4 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CRANE TO WARRIOR SUPPORTED

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.

Goal:  3 rounds of 8 reps

DAY 3

BIRD DOGS

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 2 rounds of 5 lifts each side

ELBOW PLANK SIDE-KICKS

Description: Focus to not arch your back and hold your weight stable through your 3 limbs on the ground

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 reps 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!

ROLL BACK TO STALDER

Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.

Goal: 3 rounds of 30 seconds

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: 2 rounds of 5 reps with 10 second holds.

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

DAY 4

KNEELING SIDE PLANK HIP LIFTS

Goal: 15 reps each side

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

SINGLE LEG STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 3 rounds of 10 pulses each leg

Extra Notes: Keep pelvis tucked. You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

KNEELING HUMAN FLAG

Description: Start kneeling on your knees next to a supportive surface like a doorway, railing, or pole. Place your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. With your toes pointed and your bottom knee on the floor, use your arms and shoulders to lift support your trunk then your leg as far into the air as you can. 

Goal: 3 rounds of 5 reps each side

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

FROG SQUAT

Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat. 

Goal: 3 rounds, 5 reps with 5 second holds.

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!