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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

QUINCY BISHOP CUSTOM WORKOUT

Hey there Quincy!  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!

SPINAL FLEXIBILITY

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

WRIST WARM UP

Goal: 4 reps x 30 second holds each side 

WORKOUT 1

C STAND

Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent. *Be sure to look down at your hands as you complete this move. 

Goal: 3 rounds of 5 reps per side.

SINGLE LEG FOOT HOLD

Description: Hold the bottom of a pistol squat with both hands on your extended leg’s foot. Bring your foot into towards your body then out to fully extend your knee. 

Goal: 3 round of 10 reps per leg

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: 3 rounds of 8 reps each direction

REVERSE CRUNCH

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat. 

Goal: 3 rounds of 10 reps

PIKE HOLDS

Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression. 

Goal: 3 rounds x 60 seconds

WORKOUT 2

PLANK SIDE KICKS

Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch. 

Goal: 3 rounds 15 reps each leg.

PIKE TO PLANK ON ELBOWS

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike. 

Goal: 3 rounds of 10 reps.

SNAKE SQUAT

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: 3 rounds of 8 reps each direction

FOAM ROLLER BRIDGES

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power. 

Goal: 3 rounds of 12 reps each leg.

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SPIDER LEGS

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion

. Goal: 3 rounds of 5 reps each side.

WORKOUT 3

BENT KNEE TO STRAIGHT KNEE V STAND (1 leg at a time)


Goal: 3 rounds 5 reps alternating

NORDIC CURLS

 

Goal: 3 rounds of 10 reps

FOREARM LEG LIFTS

Description: This move begins on your forearms with your legs out straight. Set your core and lift both legs up off the floor. You will then scissor your legs one at a time but not letting either heel touch the floor. 

Goal: 3 rounds of 10 scissor kicks with each legs.

FIGURE 4 PISTOL SQUAT STAND

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat 

Goal: 3 rounds of 2 reps per leg 30 s per side

PLANK CIRCLES (ON ELBOWS)

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.

Goal: 3 rounds of 6 reps.