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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RAUBI SUNDHER CUSTOM WORKOUT

Hey there Raubi!  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 flexibility 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

CAT WALKS

Description: Start in a pike position and walk forward holding pike, with 1 leg and opposite hand at the same time. Pretend you are a cat walking on a wire.

Goal: 2 Rounds, 20 steps per side

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

HANGING L EXTENSIONS

Description: Start in hanging. You will then engage your core to bring your knees tight to your chest. You will then hold that core engagement as you work to straighten your knees to attain an L position. (This video shows him in parallel bars. I want you to be in hanging for this)

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!

SQUATTED WALL CRUNCHES

Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

Goal: 2 rounds of 20 reps

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

PIKED ELBOW SINGLE LEG CRUNCHES

Description: Start in a piked elbow plank position. You will then lift 1 leg behind you working to lift out not up to engage your glutes. You will then bring that same lifted leg to your chest working to crunch it tight for core engagement before you return it to the extended position. 

Goal: 2 rounds of 10 reps per side

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 TO PIKE WALK-INS

Description:  Start in a plank position with feet on a raised surface. You will then walk your hands in towards that surface allowing your hips to flex as you pike up. DO NOT LIFT A LEG AS YOU SEE IN THIS DEMO.

**You will focus on holding your core engaged to not allow your back to arch throughout.**

Goal:  2 Rounds, 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

FIGURE 4 STRETCH

Description: Stretch your hips here by placing 1 foot on the wall with that leg at 90 degrees at knees and hips while you cross the other leg and place the ankle near the knee. You will then push the crossed knee towards the wall without allowing the pelvis to rotate. 

Goal: 2 rounds of 30 second holds per round

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: This move starts in a lunge position. You will then lean forward to place your hands on a raised surface as you “kick” your leg behind you, being sure that your glute is what lifts the leg for the kick. Focus on holding your pelvis stable to not rotate side to side.

Goal: 2 Rounds, 7 reps per side

Extra Notes: You might not hit 7 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TABLE AROUND THE WORLD

Description: Lift into a table position as seen here. Once there, hold the table through glute activation and work to lift 1 leg or 1 arm up at a time in a circular routine. 

Goal: 2 rounds of 8 reps per limb

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!

DRAGON SQUATS

Description: Start by bringing 1 leg behind you so you can squat down allowing the back leg to slide sideways so your pelvis doesn’t rotate working to squat as low as possible. Goal is to keep the leg straight that is sliding.

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!

TWIST SQUATS

Description: Start in a partial horse stance squat (feet slightly wider than hips.) You will then rotate 90 degrees to twist to enter a lunge position. You will then work to return back to starting position and complete on the other side. Your feet will spin so that all rotation comes from your hips and not your knees or ankles.

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

STANDING PANCAKE STRETCH

Description: Do this movement in as seen with butt to wall working on your leg flexibility. 

Goal: 3 rounds of 30 second holds per round

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW TRICEPS PUSH-UPS

Description: Start in an elbow plank position with an active core causing a turtle shell back position. You will then push through 1 hand causing your body to rotate to fully straighten the arm you are pushing through.

Goal: 3 Rounds, 10 reps per side

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!

PLANK TO STALDER STEP INS

Description: This move starts in a plank position. You will then engage your core to step forward working to move into a deep squat position with legs outside your hands. 

Goal: 3 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!

CROSS BODY REACHES

Description:  Start laying on your back with arms out to the side of you. You will then lift 1 leg and the opposite hand to meet in the middle. BE SURE TO LEAVE THE HAND THAT IS NOT LIFTING ON THE GROUND TO SUPPORT FULL ROTATION IN YOUR BODY TO MAXIMALLY ENGAGE YOUR OBLIQUES.

Goal:  3 Rounds, 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!

FROG STAND HOLDS

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement. 

Goal: 3 rounds of 30 second holds per round

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!