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RICHARD HARDAWAY CUSTOM WORKOUT

Hey there Richard!  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 30-60 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!

MASTER WARM UP

Description: A great overall workout. 10 reps or 10 sec hold of each.

WORKOUT 1

BACK LEG RAISED LUNGES

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

FROG STAND - SINGLE LEG LIFT

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

TOE TO HANDS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 5 reps

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for as long as you can.

Goal: 3 rounds of 1 rep for as long as you can hold it

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 8 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds

WORKOUT 2

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

PISTOL SINGLE LEG SQUAT WITH POLE

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

SEATED TRICEP DIPS ON RINGS

Description: Begin with your hands on rings. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.

Goal: 3 rounds of 10 reps.

STALDER HIP LIFT AND LEG EXTENSIONS

Description: Start in sitting with legs wide on a raised surface (chair, bench or block) and hands between legs. You will then lift your hips and knees up using your core and shoulders focusing on engaging your lower core to lift hips. Hold that as you straighten your knees as seen in this demo video.

Goal: 3 rounds of 10 reps total (leg straightening)

PLANCHE PLANK HOPS

Description: Start in planche plank position. Hold 1 leg in the air and hop off the other foot trying to hover.

Goal: 3 rounds of 5 reps each side

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

WORKOUT 3

STRADDLED HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.

Goal: 3 Rounds of 20 rocks

RATTLESNAKE 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. Rotate your toes up to the ceiling then place back on the floor.

Goal: 3 rounds of 8 reps each direction

LAT PULLS

Description: Hold the bar in a pull up grasp (palms away). Pull your shoulder blades down and back to engage your lats. Make sure to keep your elbows straight. We want the movement coming from your back/side muscles. Small movements are great to start out!

Goal: 3 rounds of 10 lat pulls

L STAND LEG PULSES

Description: Start in an L position with legs straight, hands on outside of mid thighs. You will then engage your core to lift your legs and pulse them. DON’T WORRY ABOUT LIFTING HIPS. 

Goal: 3 rounds of 8 pulses

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 10 push ups.

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled