v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RICK NASH CUSTOM WORKOUT

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 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!

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great full body stretching program.

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

DAY 1

WALL SPLITS

Goal: 2 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even 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!

L SIT TO BENT KNEE V-STAND

Description: Think to “kiss your knees” as you push with your hands strongly to lift your bottom off the ground. Then slide your feet in towards your bottom and knees to chest

Goal: 3 rounds of 10 reps

STALDER PUSH-UPS

Description: Sit with legs open as much as you can comfortably sit and position hands on either side of 1 leg. You will lean forward and push through your arms to lift your bottom off the floor.

Goal: 2 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 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!

V-UPS WITH FEET ON BLOCK

Description: Try to limit momentum for this movement and keep arms on your ears.

Goal: 2 rounds of 10 reps

Extra Notes:  You might not hit 10 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!

TABLE WALKS WITH FEET TOGETHER

Description: Squeeze your glutes strongly to hold your hips up to enter into the table position. You will work to not let your hips drop throughout the entire move.

Goal: 2 rounds of 1 length of therapy room

Extra Notes:  You might not hit 1 length of the therapy room 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!

PIKED PUSH-UPS

Description: Be in this starting posture and complete push-ups as demonstrated in video.

Goal: 3 rounds of 10 reps

CRANE TO WARRIOR

Goal: 3 rounds of 10 reps

DAY 2

HIP BRIDGE MARCHING

Description: Start by squeezing your glutes strongly to lift your hips. When you lift your hips your will lift by rotating your pelvis up as you squeeze your glutes. You will then hold the pelvis stable as you lift your legs 1 at a time as you march your feet.

Goal: 2 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 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!

COIL SQUATS

Goal:  2 Rounds, 10 reps per side

 

Extra Notes:  You might not hit 10 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!

PLANCHED KNEE/ELBOW TAPS

Goal:  2 Rounds, 10 reps per side

PIKE HANDSTAND WALK-INS

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 before walking back out to a plank.

Goal: 2 rounds of 5 reps.

Extra Notes:  You might not hit 5 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!

HANGING L ROTATIONS

Description: Start hanging with legs lifting using your core to hold the legs out straight. You will then work to rotate L and R keeping the legs level with hips as possible.

Goal: 2 rounds of 5 reps each direction.

Extra Notes:  You might not hit 5 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!

HOLLOW BODY ROCKS

DESCRIPTION: Laying on the ground with your arm above your head (at your ears) and knees bent. You will engage your core to round your back. From there you will work to rock your body like a rocking horse being sure to hold the core engaged throughout. 

Goal: 2 rounds of 20 rocks x3 reps

SUPER WIDE PUSH-UPS

Description: Start this move with hands on the floor. From there you will complete push-ups as shown being sure to hold your core active to not allow lower back arching to happen.

Goal: 3 rounds of 15 reps per rep

DAY 3

SHOULDER ROTATIONAL STRETCH

Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.

Goal: 1 Round, 3 reps of 20 second holds per rep.

Extra Notes: You might not hit 20 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STANDING HIP EXTENSION CIRCLES

Description: Focus on core engagement and small circles making your glutes work hard to stabilize. Don’t lean too far forward.

Goal: 3 rounds of 10 circles per leg

PLANK CIRCLES

Description: Focus on core engagement and as large of circles as you can while still holding your core active.

Goal: 3 rounds of 10 rotations

CORE COMPRESSION HOLDS WITH KICKS

Description: Hold compression throughout with focus to “kiss your knees” and arms are for balance.

Goal: 3 rounds of 15 kicks per side per round

REVERSE GRIP PUSH-UPS

Description: Start on floor with hands turned backwards about 120 degrees. From there you will complete push-ups as shown being sure to hold your core active to not allow lower back arching to happen.

Goal: 3 rounds of 15 reps per rep

INTRODUCTION TO V-STAND

Description: Think to “kiss your knees” as you push with your hands strongly to lift your bottom off the ground.

Goal: 3 rounds of 10 reps

SQUATTED SIDE STEPS

Goal: 3 rounds of 10 reps