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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RANDY LAFROM CUSTOM WORKOUT

Hey there Randy!  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 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

N-SIT SWITCH

Description: Lay on the ground and work your hip range of motion in this stretch. 

Goal: 2 Rounds, 2 reps of 15 second holds per rep each side

Extra Notes: You might not hit 2 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 legs straddled and toes pointed. Use your core to bring legs up overhead.

Goal: 2 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!

OPEN HIP SQUAT

Description: Start standing in front of a supportive surface. You will then open your hips so that your knees and feet are pointing out slightly. You will then squat as low as you can, keeping your hips tucked under you to not arch your back as you work through as deep of a depth as you can using the supportive surface to help you increase depth on the squat.

Goal: 2 rounds of 15 reps

Extra Notes:  You might not hit all 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SHIFT SQUATS

Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.

Goal: 2 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!

PIKE WALK-INS

Description: Start with feet on a raised surface in a plank position. You will then walk your hands towards your feet to pike yourself up working to use your core to help stack your hips over your shoulders.

Goal: 2 rounds of 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

HAMSTRING STRETCH

Description: Start laying on your back. You will then bring 1 knee to your chest keeping the other leg flat on the ground. You will then work to straighten the bent knee to stretch that hamstring.

Goal: 1 round of 3 reps of 20 second holds per rep per side

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

OPEN LEG WALL CRUNCHES

Description: Start laying on your back with feet against wall as shown in this video. You will then complete crunches working to touch the wall between your feet.

Goal: 2 rounds of 15 reps 

Extra Notes:  You might not hit all 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Description: This move starts in a piked pyramid. Keeping weight over hands, lower head to floor and press back up.

Goal: 2 Rounds, 15 reps

Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: Start in hanging. You will then engage your core to bring your legs up to your chest.

DON’T USE MOMENTUM.

Goal: 2 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!

OBLIQUE CRUNCHES

Description: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to opposite elbow while you hold your hips low. You will then slide your feet back out to the initial plank position. 

Goal: 2 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!

HIP BRIDGE LEG LIFTS

Description: Focus on holding your hips high through glute activation as you stabilize your pelvis to march in place.

Goal: 2 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 a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!

Goal: 2 rounds of 10 reps per leg.

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 CIRCLES

Description: Start in a tall plank with core engaged for a turtle shell back position. You will then hold this position as you make circles over your hands as shown in this demo video

Goal: 2 Rounds, 20 circles per direction

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

V STAND HIP LIFTS

Description: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift

Goal: 2 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!

PIKED ELBOW PLANK KICKS AND CRUNCHES

Description:  Start in a piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable before you then bring it tight to your chest through your core.

Goal:  2 Rounds, 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!

SQUATTED SIDE-STEPS

Description: Using your resistance bands around your thighs you will get into a partial squat (as seen in this demo video.) You will then hold this squatted position as you step sideways working your outer hip muscles.

Goal: 2 rounds of 15 steps per side

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!