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NICK MEYER'S CUSTOM WORKOUT

Hey there Nick!  Here’s your custom workout.  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. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

ANKLE AND HIP MOBILITY WARM UP

Description:  Follow along with this video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up. Do each move for 10 reps

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing

WORKOUT 1

ROLL BACK TO STALDER CARDIO

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 15 reps

CRUNCH TRICEP DIPS ON RINGS

Description: Perform this move from tall parallette stands. Lift your kness to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.

Goal: 3 rounds of 8 reps. 

ELBOW TO PIKE SLIDE WITH 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

FIGURE 4 SQUAT STAND

Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand.

Goal: 3 rounds of 1 squat stand each leg for 30 second holds.

SUPINE HAMSTRING STRETCH WITH BAND

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:4 reps each leg x 30 second holds

WORKOUT 2

BENT ARM SUPPORT - AKA CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 3 rounds of 3 attempts each arm

HIP ROTATIONAL CORE WORK

Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.

Goal: 3 rounds of 5 reps each direction. 

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.

Goal: 3 rounds of 7 reps per side.

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. 

PIKED ELBOW TO HANDS PUSH-UPS BOTH ARMS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 5 push ups

PANCAKE STRETCH

Goal: 30 sec holds x 4 reps

WORKOUT 3

CORE LEG LIFTS TO V COMPRESSIONS

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 3 rounds of 5 reps.

SPLIT SQUAT WITH HANDS

Description: This move begins in a middle straddle with your hands on the floor. Squat your knees down to 90 degrees or lower, then back up to your middle straddle.

Goal: 3 rounds, 10 reps.

HUMAN FLAG ON TOE

Description: Start with your hands as far apart as possible with top hand thumb facing up and bottom hand thumb facing down. Lift top leg in the air as high as possible and hold x 10 seconds. Repeat on other side.

Goal: 3 rounds of 2 reps x 10 seconds each side

FRONT PLANK TO V-STAND

Description: Begin in a front plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 3 rounds of 7 reps

N-SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.