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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RICK FERBER NEW CUSTOM PROGRAM

Hey there Rick!  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 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!

FLEXIBILITY VIDEO

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 if holds, otherwise 5 reps per move for warm-up and cool down.

DAY 1

TABLE TO VALDEZ CORE

Description: Start sitting on the floor. You will then engage your glutes by pushing down through your feet and hands to attain the table position as seen in this video. Hold this position focusing on lifting your hips up the entire length of the prescribed time. You will then lift 1 leg and 1 arm to rotate as shown in the demo video

Goal: 2 rounds of 10 reps per side

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

PIKED PLANK TRICEPS PUSH-UPS

Description: Start in a piked elbow push-up position. You will then push through 1 arm to straighten your elbow then the other elbow to attain a piked plank position. You will then lower 1 arm at a time to return to your elbows.

Goal: 2 rounds of 8 reps per side.

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!

INTRODUCTION TO FROG STAND

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground. 

Goal: 2 rounds of 10 reps per foot

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

LOW AND CONTROLLED HANDSTAND KICK-UPS

Description: Put hands on the floor in a slight lunge position. You will then work small and controlled kick-ups as shown in this demo video.

Goal: 2 rounds of 8 reps per leg

DAY 2

SINGLE LEG MIDDLE SPLITS

Description: Work a middle split with 1 leg at a time as shown in this demo.

Goal:  2 Rounds, 30 seconds per side per round

Extra Notes:  You might not hit 30 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED ELBOW PLANK SINGLE LEG CRUNCHES

Description: Start in a piked elbow plank. From there you will work to lift 1 leg up behind you then crunch it to your chest to work your core and hips while you stabilize through your shoulders.

Goal: 2 rounds of 10 reps per leg

STRADDLE BACKS ON FLOOR

Description: Start laying on your back with legs straight. You will then engage your lower core to bring your legs off the floor, rolling your back so your pelvis also comes off the floor before lowering your pelvis back down without allowing your feet to touch the ground.

Goal: 2 Rounds, 10 reps 

Extra Notes: You might not hit 10 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK HIP EXTENSIONS

Description: Start in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.

Goal: 2 rounds of 4 reps per leg with 10 second holds per rep

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE CIRCUIT

DESCRIPTION: Work this movement focusing on hollow to tuck, hollow to v-up. 

Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow v-up)

DAY 3

BENT KNEE BABY STRETCH

Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.

Goal: 2 rounds of 30 second holds

HANGING PIKE-UPS

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders and then lift your legs in a piked position to touch the bar between your hands.

Goal: 2 rounds of 10 reps

HANGING L ROTATIONS

Description: This move starts in hanging. You will then engage your core to lift your legs into an L shape. You will then rotate left and right while holding this shape.

Goal: 2 rounds of 10 reps each side

SNAKE SQUATS

DESCRIPTION: Start in a horse stance squat. You will then shift to 1 side working to touch butt to heel as you straighten the opposite leg. You will then shift to the other side and repeat. 

Goal: 2 rounds of 10 reps per side

V-STAND PROGRESSION

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. You will then hold this position as you work to straighten 1 leg out at a time as seen in demo video. 

Goal: 2 rounds of 10 reps