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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

PETER HOULDIN CUSTOM WORKOUT

Hey there Peter!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

WORKOUT 1

V UP

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STALDER LEG PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *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: 3 rounds of 10 reps.

FROG STAND STAGE 2

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 BOTH FEET up off the ground.

Goal: 3 rounds, 3 reps for as long as you can hold each rep.

PIKED HANDSTAND TOE TAPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds, 5 reps per round.

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 8 reps per leg.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position. You should not be swinging if your core is doing the movement.

Goal: 3 rounds of 10 crunches. 

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

WORKOUT 2

PLANCHED PLANK

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds, 2 reps 30 second holds per rep with 15 second break between reps

BENT KNEE V STAND COMPRESSION HOLDS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.

Goal: 3 rounds, 45 sec hold per round

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle. 

Goal: 3 rounds of 5 reps each side.

SINGLE LEG SPLITS LAYING DOWN

Description: Using your weight rack, you will complete this move to work your hamstring mobility for both legs together and front splits range of motion.

Goal: 3 rounds of 30 second holds per move

NINJA KATA LEVEL 1

Goal: 3 rounds of 2 attempts

L EXTENSIONS

Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 5 reps

WORKOUT 3

BRIDGE PUSH-UPS

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 3 rounds of 5 reps per leg.

Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this! *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 10 negatives with at least 5 second lowering

TABLE WALKS FEET TOGETHER

 

Goal: 3 rounds of 8 walks

FIGURE 4 SQUATS

Description: Stand in front of a vertical surface holding with both hands. Cross your ankle on your knee to make a figure 4 position. You will lower yourself using your hands to stabilize yourself to reach maximum depth..

Goal: 3 rounds of 8 reps per leg

REVERSE PRESS WALK-DOWNS

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds 4 reps

 

L HIP LIFT TO BENT KNEE V-STAND

Goal: 3 Rounds, 10 reps per round.