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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NEIL PAULGAARD CUSTOM WORKOUT

Hey there Neil!  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!

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

DAY 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

TABLE HOLDS

Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position for the prescribed time.

Goal: 3 rounds of 30 second holds per round

Extra Notes:  You might not hit 30 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!

PLANKED HIP ROTATIONS

Description: Start in an elbow plank position. You will then work hold that plank position with active core as you rotate your hips right and left.

Goal: 3 rounds of 8 reps per side

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!

TWIST SQUATS

Description: Start with feet wider than your shoulders. You will rotate 90 degrees twisting at your hips, allowing your feet and knees to follow with each other as you enter into a lunge position. Your goal is to keep your legs close enough that your back knee can touch the front heel.

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!

HOLLOW HOLDS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. Start this move by bending your knees to lessen pressure on core while still holding it active. You will then hold this position for the prescribed time.

Goal: 3 rounds of 30 second holds

Extra Notes: You might not hit 30 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!

FROG STAND

Description: Start on your hands and feet bringing your hands near to your feet. You will then bring your knees to your triceps area as you lean forward to put increased weight through your hands. From there, you will work to lift 1 foot at a time (eventually both feet as seen in this video.)

Goal: 3 rounds of 8 reps per foot

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!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SIDE PLANK CRUNCHES

Description: This move starts in a side plank position with bottom knee bent and on elbow with top arm straight over your head and top leg out straight. You will then work to crunch your core to cause your top elbow and top knee to meet over your body. 

Goal: 3 Rounds, 10 reps per side

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

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

Goal:  3 Rounds, 10 reps per round

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!

CRANE TO WARRIOR

Description: Follow this video to work your ankle control, balance and core engagement. 

Goal:  3 Rounds, 10 reps per side, per round

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!

HANGING SQUATS

Description: Start in hanging from your bar. You will then squat down to and active shoulder hang with your feet still on the ground. To come back up to standing you will use your arms to help pull as you push through your legs.

Goal: 3 round of 10 reps

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

DAY 3

FIGURE 4 STRETCH

Description: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.

 

Goal: 1 Round, with 30 second hold per side per round.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE LOWER CORE

Description: You will start laying on the floor with knees bent. From there you will engage your lower core to bring your knees towards your chest as you roll your pelvis off the floor. From there, you will slowly lower your feet back to the floor before bringing legs back up. NO MOMENTUM IS USED FOR THIS MOVEMENT.

Goal: 1 Round, 25 reps.

Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TRICEPS EXERCISE

Description: Start in a plank position with arms cross as seen in video. You will then push through 1 hand causing partial side-plank position with elbow fully straight. You will then lower yourself back down onto your elbow to then repeat on the other side.

Goal: 1 Round, 15 reps per 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!

ELBOW PLANK GLUTE SIDEKICKS

Description: Start in an elbow plank position holding your core engaged throughout. You will then hold that core as you lift 1 leg up and then bring it out to the side all through hip movement. DO NOT ARCH YOUR BACK!

Goal: 1 round of 15 reps per side

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

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round.

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!