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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

RONALD RECCKIO CUSTOM WORKOUT

Hey there Ron!  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 full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 reps per move for warm-up, 15 reps per move for cool-down

BUTTERFLY STRETCH

Description: Start sitting on the floor with bottom of feet touching each other. You will then work to push your knees down as demonstrated in the video to work your hip range of motion.

Goal: 3 rounds of 30 second holds per leg

Extra Notes:  You might not hit 30 seconds 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!

DAY 1

PUSH-UPS TO LATS STRETCH

Description: Start in a push-up position with feet shoulder width. You will then complete the push-up, then rock your hips back so your butt touches your heels without your knees touching the ground.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 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!

TABLE CROSS BODY REACHES

Description: Start by pushing up to a table position, focusing on engaging your glutes to lift your hips. Once your hips are up, you will work to lift 1 leg opposite 1 arm to touch over your body.

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!

FIGURE 4 SQUATS

Description: Start standing facing a vertical surface (pole or door frame.) You will then lift 1 foot to place the ankle of that foot onto the knee of the opposite leg making a figure 4. From there you will squat as low as you can while holding onto the vertical surface for balance to work the strength of the squatting leg as well as the hip range of motion on the crossed leg. 

Goal: 3 rounds of 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!

PLANK TO STALDER SINGLE LEG STEPS

Description: Start in a plank position with hands on yoga blocks. You will then step your foot forward in line with the same hand then shift weight forward to that foot and let your pelvis lower to stretch your hips before returning to plank. This video demonstrates stepping both legs forward, only step 1 leg forward at a time.  

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit 8 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 ARM CIRCLES

Description: Focus to use your core to lift your shoulders off the ground as you complete these circles. Your feet should remain on the ground the entire time.

Goal: 3 rounds of 25 arm circles

Extra Notes:  You might not hit 25 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

BACK LEG RAISED LUNGES

Description: Focus on holding your core engaged so you don’t arch your back as you work this move

Goal: 3 Rounds, 10 reps per side 

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

SINGLE LEG MIDDLE SPLITS

Description: Hold this position to work your hip range of motion being sure that your hips and knees are in the same line with each other.

Goal: 3 rounds of 30 second holds per side.

Extra Notes:  You might not hit 30 seconds 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!

V SCOOTS

Description: Start in sitting with hands on paralettes. You will then push strongly through your arms and triceps to lift your hips off the ground. You will then engage your core to bring your knees to your chest to attain the bent knee v-stand position before you slide your legs back out to straight. 

Goal:  3 Rounds, 10 reps

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!

PIKE TO COW POSITION

Description: Start with feet on a raised surface in a plank position. You will then place 1 foot at the back of the opposite knee. You will then pike up using your shoulders and core before you lower your body back into plank allowing your body to sag into the “cow” position to allow the bent knee to touch the floor before returning to pike

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 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!

PYRAMID PUSH-UPS

Description: You will start in an elbow plank position. You will then push through both hands to lower into a push-up position, working to touch your head to the ground at your fingers. You will then push back up to the pike position. Be sure to hold your core active throughout to support you spine.

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!

DAY 3

PIRIFORMIS LUNGES

Description: Get into this starting position, then work to get a lunge done with back knee touching the floor as much as possible while keeping chest upright

Goal: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps, 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!

STRADDLED OBLIQUE V-UPS

Description: Start with feet on a raised surface with legs wide. From there, you will lift your torso using your core to touch the outside of 1 of the straddled legs before lowering and repeating on the opposite side.

Goal: 3 rounds of 10 reps per side 

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

FROG TO PLANKS

Description: Start with hands and feet on the ground, walking your feet towards your hands bringing your knees to your triceps. You will then lean forward, allowing your elbows to bend as you shift your weight forward to lift your hips up as you hold your body over your hands to balance on your hands. You will then work to kick your legs behind you to land into a plank position. You will be sure to push through your arms as you squeeze your glutes to kick the legs up and out.

Goal: 3 rounds of 8 reps

Extra Notes:  You might not hit 8 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!

HOLLOWBODY, TUCK, HOLLOW, V-UPS

Description: Do this move with knees bent the entire time (as is don’t fully straighten knees in hollow or v-ups, leave a slight knee bend)

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!

SINGLE LEG PLANCHE LEANS

Description: Start in a plank position. You will then lean forward causing your shoulders to be past your hands, engaging your core to round your back like “a turtle shell.” You will then hold that position and squeeze your glutes to lift 1 leg off the ground.

Goal: 3 rounds of 5 reps per leg with 5 second holds per rep

Extra Notes:  You might not hit 5 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!