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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RENE AYERS CUSTOM WORKOUT

Hey there Rene!  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!

DAY 1

FLEXIBILITY WARM-UP

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 per move for warm-up, 30 second holds per move for cool-down

TABLE TO VALDEZ CORE WORK

Description: Be sure to keep your hips up as much as possible as you complete this movement.

Goal: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW CARTWHEELS

Description: Be sure that your core and hips are engaged throughout this movement

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE WORK FOR V-STANDS

Goal: 4 rounds of 15 reps 

Extra Notes:  You might not hit 15 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING WIPERS

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your feet to the bar between your hands. You will hold your hips this high and proceed to rotate left and right.

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

C-STAND

Description: Work to open your shoulders without collapsing through your back

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE PRESS HANDSTAND

Description: Start in a handstand against the wall with some space between your body and the wall. You will then straddle your legs as you hold your hips over your shoulders. You will then slowly lower your legs working to not let them “fall.”.

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG WORK

Description: Work to hold your body parallel to the ground with core, glutes engaged, being sure to NOT ARCH YOUR BACK. Hold for 30 seconds per side per rep

Goal: 2 rounds of 3 reps

DAY 2

MASTER WARM-UP

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

Goal:  1 round at start of workout for warm-up to work your entire body.

V-STAND COMPRESSION WORK

Description: This move starts sitting on the floor, placing your feet on an elevated surface (wall, bed, couch, etc.) while you lift your hips by pushing through both arms. You will then use your core to bring 1 leg towards your trunk trying to “kiss your knee.”

Goal: 4 Rounds, 5 reps per leg.

Extra Notes: You might not hit 5 reps or all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND 1 LEG PULSES

Description: Start in frog stand and then squeeze your glutes to lift 1 leg off your arms being sure to hold your core engaged to not fall backwards. 

Goal:  4 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING STRADDLE BACKS

Description: In hanging you will engage your core to bring your legs up in a straddle position working to invert your trunk fully

Goal: 4 rounds of 10 reps trying to not come down between reps

Extra Notes:  You might not hit 10 reps each round, or complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG LIFT STALDERS ON PARALETTES

Description: Start in deep squat with hands on paralettes between your feet. You will engage your core to work to lift 1 leg out at a time.

GOAL: 4 rounds of 10 reps per side

CURTSY SQUATS

Description: Be sure that you don’t bend the back knee as you complete this move.

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

EXTRAS

HANGING SUPERMAN TO HOLLOWBODY

Goal: 3 reps of this video

LUNGE TO NEEDLE KICK

Goal: 3 rounds of 10 reps per side

STALL BAR SHOULDER STRETCH

Goal: 3 rounds of 2 reps of 30 second holds per rep