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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ROBERT RYAN CUSTOM WORKOUT

Hey there Robert!  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!

DAY 1

FLEXIBILITY WARM-UP

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

PLANCHE HIP LIFTS

Description: Start with knees between hands. You will then lean forward and use your core to lift your knees to your chest. Focus on core engagement to hold the knees tight to your chest over lifting your bottom higher.

Goal: 3 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER PUSH-UPS

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.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SNAKE SQUATS

Description: Start with feet wide. You will then squat low so that your hips and knees are at 90 degrees. You will than shift to 1 side causing your entire body to be over 1 foot while the opposite leg straightens out to the side. You will then shift to the other side to complete this exercise. 

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: Start in hanging. You will then tuck your legs as tightly to you chest as you can using core strength to lift the legs, not momentum. 

Goal: 3 rounds of 10 reps.

Extra Notes:  You might not hit 10 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CROSS-BODY V-UPS

Description: Start laying on your side being sure that you are slightly rotated backwards so your weight is on the buttocks instead of the hip on the ground keeping legs fully straight. You will then crunch your core causing your legs to lift bringing your top arm’s elbow to the opposite knee before returning to starting position.

Goal: 3 rounds of 15 reps per leg

Extra Notes:  You might not hit 15 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

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!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a chair. You will touch the chair with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to rotate your pelvis 180 degrees each side. 

Goal:  3 Rounds, 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 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: Hanging from a bar, or bar equivalent, you will contract your core lifting your legs to a L position. Once there, you will rotate left and right holding full core engagement to support your spine.

Goal: 3 rounds of 5 rep per side.

Extra Notes:  You might not hit 5 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

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: 3 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps each round, or complete all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE COMPRESSION HOLDS

Description: Be sure that your core is pulling your legs to your chest and the arms are only there for balance

Goal: 1 round of 3 reps of 30 sec holds with 15 sec rest between reps.

Extra Notes:  You might not hit 3 reps or even the full 30 seconds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!