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PHIL KORNIOTES CUSTOM WORKOUT

Hey there Phil!  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 ~30 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!

FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round of each move, 10 second holds per move

WORKOUT 1 - SHORT DAY

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

CORE ROLL BACKS WITH ROTATION

Description: Roll your feet over your head like the video shows. Try to keep your legs together and knees straight.

Goal: 2 rounds of 5 reps each direction x 5 second holds

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 BOTH FEET up off the ground.

Goal: 2 rounds of 5 reps for as long as you can hold.

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PLANK FLOOR PULLS

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.

Goal: 2 rounds of 25 ft pulls.

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.

Goal: 2 rounds of 5 reps each direction.

V STAND - 0.75

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up x 5 reps before switching legs.

Goal: 2 rounds of 5 reps each leg.

HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 4 reps each leg with 15 sec holds

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 4 reps per side with 15 sec holds

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 5 reps with 10 sec holds

Workout 1 is complete! You got this Phil! - Bethany 🙂

WORKOUT 2 - LONGER DAY

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 2 rounds of 5 reps each direction

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 2 rounds of 5 reps each direction 

V STAND COMPRESSION

Description: Begin in a reverse 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: 2 rounds of 5 reps – hold the compression x 5 seconds to feel it in your core

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.

Goal: 2 rounds of 8 reps each leg.

TABLE TOP OPPOSITE ARM AND LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 2 rounds of 5 reps each side

1 FOOT PLANCHED PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold.

Goal: 2 rounds of 1 rep each side x 20-30 second holds

CRUNCH SQUAT

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 2 rounds of 10 reps 

SIDE PLANK LEG LIFTS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.

Goal: 2 rounds of 5 reps each side per round

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg.

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. 

Goals: 15 second holds x 10 reps

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know. 

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 5 reps each arm with 15 sec holds

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂

WORKOUT 3 - 30 MINUTES

ZOMBIE PUSH UPS

Description: This move starts in a tall plank on your hands. You will then cross one of your legs under your other leg and across your body. You will then drop one arm down to elbow followed by the other arm. Then push back up onto your hands. Perform 5 reps then switch legs.

Goal: 2 rounds of 5 reps (each leg)

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: 2 rounds of 10 negatives with at least 5 second lowering

Remember to attempt as much pull ups as you can until fatigue. THEN finish the set with negatives.

STRADDLE BACKS

Goal: 2 rounds of 10 reps

GARGOYLE SQUAT

Description: Follow the video for a deep stretch and hip opening squat.

Goal: 2 rounds of 10 reps.