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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NILAY ENGIN CUSTOM WORKOUT

Hey there Nilay!  Here’s your custom program.  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. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

WORKOUT 1

V Stand

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. You will then lift both legs. If you cannot lift both for long, than you will bend your knees to your chest and work to lift your legs up towards the ceiling for a true V-stand.

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal:  2 Rounds, 8 reps per round

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!

STALDER PUSH-UPS

Description: Start sitting with legs spread wide into a split position. Place hands so that 1 hand is on either side of 1 leg. Working to keep the hands flat on the ground, contract your core to help lift your hips as you push strongly through your arms. Then you will lift both legs.

*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: 2 rounds of 8 reps per side.

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!

SQUATTED CRUNCHES TO WALL

Description:  This move starts by lying on the ground near a wall with knees bent to about 90 degrees and hips open. You will then crunch your core to reach between your legs to touch the wall between your feet.

Goal:  2 Rounds, 10 reps per side per round

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!

SKIN THE CATS ON YOGA SLING

Description:  This move starts hanging from yoga sling using the handles for your hands, sling behind you. You will then engage your core to bring your legs between your arms as far s you can with still being able to return to the starting position.

Goal:  2 Rounds, 10 reps per side per round

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!

DAY 2

WALL WALK-OVERS

Description: Do this against a ledge and work to kick both feet at the same time. Goal is to eventually do this from the floor.

Goal:  2 Rounds, 10 reps per round

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!

SWIPES

Description:  

Goal:  2 Rounds, 5 reps per leg per round

Extra Notes:  You might not hit 5 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!

HANGING PIKE-UPS

Description: Start hanging from a bar, yoga sling, or similar type surface. You will then engage your core to bring your feet to the bar between your hands with legs straight. 

Goal: 2 rounds of 10 reps.

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!

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 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 1 foot up off the ground.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds, 30 sec holds per round with both feet off the ground
Extra Notes: You might not hit 30 seconds 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!

DAY 3

HANDSTAND ROLL OUTS

Description: Get into a handstand on the wall. You will engage your core to round your body. You will then allow your shoulders to progress forward over your hands as you bend your elbows and tuck your head to roll out. You WILL work to stand up at the end as well to work that core compression.

Goal: 2 rounds of 7 reps.

Extra Notes:  You might not hit 7 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!

OBLIQUE PIKE-INS

Description: Start with feet in yoga sling in a plank position. Ensure your core in engaged by “turtle shelling” your back. You will then bring your knees forward while lifting your hips up working to touch your knees to your elbows.
Goal: 2 Rounds, 8 reps per side per round
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!

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. 

**All rotation should be coming from the hips with no discomfort at knees

Goal: 2 rounds of 8 reps per side

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!

DAY 4

BRIDGE TWISTS

Description: You have better shoulder range of motion, so your goal is to keep your glutes engaged to hold your hips up as you twist not allowing your knees to pass your toes.

Goal: 2 rounds of 5 reps per side

Extra Notes: You might not hit 5 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!

STALDER ROLLS

Description: Give a little hop here to start towards a handstand then rolling forward by tucking your head and bending your arms while your hips go over your shoulders.

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!

DIPS ON RINGS

Description: KEEP TOPS OF FEET ON THE GROUND. Lower yourself and then push strongly through your arms to return to the top.

*Keep elbows close to side as much as possible to maximize triceps engagement. 

Goal: 2 rounds of 10 reps.

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!

1 ARM HANDSTAND PROGRESSION

Description: Be sure to push strongly through your arms. 

Goal: 2 rounds of 10 reps.

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!