v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ROBERT MACKAY 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. Talk with your 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!

Form over number of reps always! Listen to your body!

FLEXIBILITY ANTYIME, ANYWHERE

DAILY BACK EXERCISES

Description: perform 10 reps of each of the following exercises daily

SUPERMANS

THREAD THE NEEDLE

3 WAY CHILD'S POSE

BIRD DOGS

BENT KNEE HEEL TAPS

HANGING HOLLOWBODY TO SUPERMAN

SHOULDER REHAB

BANDED SHOULDER ER

Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide. 1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Externally rotate your shoulders to pull your hands apart from each other.

Goal: x 15 reps

BANDED SHOULDER IR

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button.

Goal: x 15 reps

BANDED PUNCHES

Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Punch one arm at a time out in front of you. Make sure to keep your core engaged and follow your core with your shoulder punching forward.

Goal: x 10 reps each side

WORKOUT 1

TABLE TOP CROSS BODY

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 4 rounds of 8 rotations each side

FROG STAND 1 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 4 rounds of 3-5 reps per leg

FIGURE 4 PISTOL SQUATS

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

Goal: 4 rounds of 8 reps each leg

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 4 rounds of 5 taps each hand

Do this with your stomach towards the wall!

STRADDLEBACKS

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: 4 rounds of 8 reps

UPPER TRAP STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the opposite direction then tilt your nose down towards the floor.

Goal: 1 round of 4 reps each side x 20 second holds

WORKOUT 2

V STAND ROCKING

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Squeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 4 rounds of 5-8 rocks

STALDER 2ND LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 6 reps each side

PISTOL SQUATS

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: 4 rounds of 8 reps each leg

MUSCLE UP WITH FEET

Description: This move starts in kneeling with feet tucked under hips with tops of feet touching the ground. Rings above head in height. Holding rings pull-up to lift body off ground with feet last to leave the ground to then transition to dip position. Complete the movement by extending elbow fully. Then transition to dip and return to kneeling position. *Use your legs as you need to get the motor coordination BUT try to make your arms/back do the lifting.*

Goal: 4 rounds of 3-5 reps

CHIN UPS

Description: Perform full range chin ups on rings with palms facing each other.

Goal: 4 rounds of 5-8 reps

Keep feet off the ground if you can!

PIRIFORMIS STRETCH

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 1 round of 4 reps each leg x 20 second holds

WORKOUT 3

PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 4 rounds of 8 reps each side

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 4 rounds of 5 reps each leg

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 4 rounds of 8 reps each side

TRICEP DIPS ON RINGS

Description: Perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.

Goal: 4 rounds of 8-10 reps

Take away foot support this week!

FRONT LEVER CRUNCH HOLD

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine.

Goal: 4 rounds of 4 reps x 5 second holds

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 of  4 reps each leg x 30 second holds

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.