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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ROBERT GEIER CUSTOM WORKOUT

Hey there Robert!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Spend this 20-30 MINUTES 3-5 days a week to skyrocket your results!  

Remember, at 30 minutes REGARDLESS of where you are in the workout or if you still have energy, CUT YOURSELF OFF. Don’t lie to yourself. You workouts need to be a max of 30 minutes so you can build consistency and habits. You got this!!! 🙂 

WORKOUT 1

LOWER ABS WITH KNEE EXTENSION

Description:  This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground.

Focus on holding your core tight to make sure your lower back is flat against the floor the entire time.

Goal:  2 Rounds, 10 reps per leg per round

ROTATOR CUFF WALL PUSH UP

Description: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.

Goal: 2 rounds of 10 reps.

Extra Notes: No popping allowed; please text me if you feel it.

BACK EXTENSION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.  

Goal:  2 Rounds, 10 reps per round

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!

CRUNCHES

Description: This move starts by lying flat on the ground and contracting your core to make your back flat against the ground. You will then lift your shoulders up off the floor causing a “crunching” of your core. Focus on holding your core tight throughout this move to support your back.

Goal: 2 Rounds, 10 reps per round.

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!

SEATED HAMSTRING STRETCH

Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh. 

Goal: 30 second holds x 4 reps each leg

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg. 

If you feel the stretch more in your calf than in your thigh, please point your toes down and let Bethany know. 

Workout 1 is complete! I'm proud of you Robert!
- Bethany 🙂

WORKOUT 2

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 body rolls, slow and controlled

Extra Notes: Do not bend your knees!

LOWERING FROM SITTING

Description:  Start by sitting with your knees bent. Tighten your core then slowly lower yourself as far as you can control it. Once you begin to lose control pull yourself come back up using your core.

Goal:  2 Rounds, 8 reps per round

NEEDLE KICKS

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal: 2 rounds of 10 kicks each leg

MINI SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.

Goal: 2 Rounds, 8 reps per round.

Extra Notes: You might not hit 8 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!

HIP FLEXOR STRETCH

Description: This move starts in a sight lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 2 reps each leg

SHOULDER STRETCH USING A TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 5 second holds x 4 reps each arm

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂