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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

PAUL SHAW CUSTOM WORKOUT

Hey there Paul!  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!

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)

DAY 1

CAT WALKS

Description: Start in a pike position and walk forward holding pike, with 1 leg and opposite hand at the same time. Pretend you are a cat walking on a wire.

Goal: 3 Rounds, 20 steps per side

Extra Notes: 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!

STRADDLE BACKS ON FLOOR

Description: You will start laying on your back with knees straight, legs lifted to 90 degrees at hips. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to hip position of about 45 degrees. DO NOT USE MOMENTUM. AND DON’T LOWER LEGS ENOUGH THAT YOU FEEL IT IN YOUR LOWER BACK

Goal: 3 rounds of 15 reps

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!

SQUATTED WALL CRUNCHES

Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

Goal: 3 rounds of 20 reps

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

HANGING HIP CIRCLES

Description: Start in hanging with both feet on the floor. From there you will engage your shoulders to pull your shoulder blades downward. From there you will then lift 1 leg and rotate it as seen in this demo video. Repeat on both sides.

Goal: 3 rounds of 10 reps per side

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

PLANK TO PIKE WALK-INS

Description:  Start in a plank position with feet on a raised surface. You will then walk your hands in towards that surface allowing your hips to flex as you pike up. DO NOT LIFT A LEG AS YOU SEE IN THIS DEMO.

**You will focus on holding your core engaged to not allow your back to arch throughout.**

Goal:  3 Rounds, 8 reps

Extra Notes:  You might not hit 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BABY STRETCH

Description: This move starts by laying on your back and grabbing your heels to pull your legs open and down towards the ground to stretch your legs and lower back

Goal: 1 Round, 20 second hold x3 reps w/5 second rest between reps

BENT KNEE BABY STRETCH

Description: This move starts by laying on your back and grabbing your heels with your knees bent. You will then work to push your knees to the ground on the outside or your body focusing to hold your back flat to the ground.

Goal: 1 Round, 20 second hold x3 reps w/5 second rest between reps

NEEDLE KICKS

Description: This move starts in a lunge position. You will then lean forward to place your hands on the ground as you “kick” your leg behind you, being sure that your glute is what lifts the leg for the kick. Focus on holding your pelvis stable to not rotate side to side.

Goal: 3 Rounds, 5 reps per side

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

TABLE HOLDS WITH ROCKING

Description: Lift into a table position as seen here. Once there, hold the table through glute activation and pushing down through your heels, then rock yourself back and forward shifting your weight between your hands and feet. 

Goal: 3 rounds of 10 reps per direction

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

DRAGON SQUATS

Description: Start by bringing 1 leg behind you so you can squat down allowing the back leg to slide sideways so your pelvis doesn’t rotate working to squat as low as possible. Goal is to keep the leg straight that is sliding.

Goal: 3 rounds of 10 reps per side

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

FIGURE 4 SQUAT

Description: Start standing in front of a vertical pole or door frame. From there you will cross 1 ankle over the opposite knee. Hold that leg crossed as you squat down working to drop your hips down to your butt without arching your back throughout the whole squat.

Goal: 3 rounds of 10 reps per leg

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

DAY 3

CRANE TO WARRIOR

Description: Start in standing. You will draw your knee to your chest tightly using your core as you put your arms out to the side. You will then use your hips and core to transition the lifted leg behind you to the “warrior” pose working on your balance and small muscle control in hips. Return to crane position and repeat. 

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED ELBOW TRICEPS PUSH-UPS

Description: Start in a piked elbow plank position. You will then push through both hands using your triceps to come to a piked plank position. Then lower back down into the piked elbow plank position.

Goal: 3 Rounds, 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!

PLANK TO STALDER STEP INS

Description: This move starts in a plank position. You will then engage your core to step forward working to move into a deep squat position with legs outside your hands. 

Goal: 3 rounds of 10 reps per leg

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

CROSS BODY REACHES

Description:  Start laying on your back with arms out to the side of you. You will then lift 1 leg and the opposite hand to meet in the middle. BE SURE TO LEAVE THE HAND THAT IS NOT LIFTING ON THE GROUND TO SUPPORT FULL ROTATION IN YOUR BODY TO MAXIMALLY ENGAGE YOUR OBLIQUES.

Goal:  3 Rounds, 10 reps per side

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

P BAR L EXTENSIONS

Description: Do this movement in as seen with both arms stabilizing on your parallel bars. You will then draw your knees to your chest. Work to hold the knees tight to your chest as you straighten the knees. 

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps, 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 floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement. 

Goal: 3 rounds of 30 second total time holds

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