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RACHAEL BISHKO CUSTOM WORKOUT

Hey there Rachael!  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

WRIST WORKOUT

Description:  Run through this warm-up for wrist strengthening as well as mobility

Goal:  1 round 10-20 reps per movement

DAY 1

INCHWORMS

Description:  You are going to start standing, then roll down to touch the floor with your hands. You will then walk your hands forward into a plank position. You will then walk your feet forward as close as you can to pike up before walking your hands back out in front of you to a plank.

Goal:  1 round of walking 15 times down and back in primary room of home.

KONG WALKS

Description: Start in a plank position then jump your knees forward and between your hands before you return to a plank position.

Goal: 1 round of 15 jumps

TABLE WALKS

Description: Begin in a table position. You can do this on your fists to lessen wrist discomfort. 

Goal: 1 round of 20 walks down and back

1 LEG LIFT PIKE WALK-INS

Description: Start in a plank position with feet on your couch. You will then walk your hands in to make a pike position with your body. Lift 1 leg and hold for a count of 5 before switching to the other leg. You will then walk back out. Hold your core active throughout

Goal: 1 rounds of 20 reps per leg.

Extra Notes:  You might not hit 20 reps each round, or complete all 1 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

ELEVATED SUPER WIDE PUSH-UPS

Description: Complete this move with hands on your chair to be at the correct height. Hold your core engaged throughout.

Goal: 1 round of 25 reps

Extra Notes: keep your core intact so your lower back does not arch. 

ELEVATED TRICEPS PUSH-UPS

Description: Complete this move with hands on your chair to be at the correct height. Hold your core engaged throughout.

Goal: 1 round of 25 reps

Extra Notes: keep your core intact so your lower back does not arch. 

TRICEPS WORKOUT

Description: VIDEO 1: Start in a kneeling push-up position with arms crossed and parallel to each other. You will then push through 1 arm to cause rotation of your body and the elbow of that arm to straighten. You will then lower back to starting position and repeat on the other side.  VIDEO 2: Standing with hands against wall facing each other. You will then complete push-ups holding your core tight and back slightly rounded to not “pinch” your back.

Goal: 1 rounds of 10 reps in plank position and 20 reps of standing position

Extra Notes:  You might not hit 8 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUAT

Description: Do this move in front of a counter. Your goal is to shift over to 1 leg with hips, knees and ankles in alignment.

Goal: 1 rounds of 20 reps per side 

DAY 3

LOWER CORE ROTATIONAL CORE

Description: lay on your back with your hips near a narrow object. Follow along with this video, being sure to not let your feet touch the ground each rep.

Goal: 1 round of 15 reps per side

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

STRADDLE BACKS CORE WORKOUT

Description: Begin by laying on your back with your legs wide and straight. You will then lift your legs holding the legs straight and open as you engage your core fully to roll your hips up off the ground.

Goal: 1 rounds of 30 reps

OBLIQUE CORE WORK

Description: lay on your back with your hips near a narrow object. Follow along with this video, being sure to not let your feet touch the ground each rep.

Goal: 1 round of 15 reps per side

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

BRIDGE PUSH-UPS

Description: Work to lift your hips first, being sure to engage your glutes strongly. You will then push to lift your shoulders and head off the floor.

Goal: 1 round 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!

DAY 4

HANG GLIDES

Goal: 1 round of 5 each direction

BUTTERFLY KICK

Goal: 1 round 5 kicks in each direction

FOUNDATION KATA

Goal: 1 round 1-2 REPS 

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to rotate your pelvis 180 degrees each side. 

Goal:  1 Rounds, 20 reps per side

Extra Notes:  You might not hit 20 reps every round or even do all 1 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 5

ROWS

Description: Using the looped rope, you will lean backwards and complete rows working to keep your body straight as you pull your hands to your armpits.

Goal: 1 rounds of 20 reps

HANGING WEIGHTED CRUNCH HOLDS

Description: Hang working to hold a light weight on your knees for max hold time.

Goal: 1 round of 3 reps

Extra Notes:  You might not hit 3 reps every round or even complete all 1 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STANDS

Description: Start in a partial plank position. You will then bring your knees forward to touch your elbows (or just above it.) From there you will lean forward allowing your elbows to bend and for you to balance on your arms.  

Goal: 1 rounds of 10 reps with max time holds

Extra Notes:  You might not hit 10 reps every round or even do all 1 round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-UPS WITH FEET ON COUCH

Description: Lay on the ground with feet on couch. You will then hold your arms on your ears are you reach for your toes.

Goal: 1 round of 30 reps

Extra Notes:  You might not hit 30 reps every round or even complete all 1 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!