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RYAH JOSEPH CUSTOM WORKOUT

Hey there Ryah!  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 ANYTIME, ANYWHERE 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

WRIST WARM-UP

Description: Follow this video for a great wrist warm-up that you can do daily.

Goal: 2 rounds of 10 reps of each move

DAY 1

REVERSE PRESS TO FROG

Description: Start by walking up the wall with your feet to a handstand position, keeping a small distance between your hands/body and the wall. From there, you will slides your legs down as you do a handstand push-up negative to lower your  knees to your triceps so you are in a frog stand.

Goal: 4 rounds of 6 reps 

Extra Notes: You might not hit 6 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUAT TO STALDER

Description: Start in a low squat and then position your hands between your feet, bending your elbows as you position your hands flat on the ground. You will then work to bring 1 leg forward as you hold your core active to keep hips above elbows to straighten the leg you bring forward and lift it.

Goal: 4 rounds of 8 reps per side

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CATWALKS

Description: Walk down the line as if you are a cat on an electric wire. You need to be sure to hold your core active, shoulders engaged and walk in line or you will lose your balance.

Goal: 4 rounds of 25 ft of walking distance

Extra Notes: You might not hit 25 ft every round or even do all 4 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: Work your flexibility by holding a tight pike position with back rounded.

Goal: 4 rounds of 15 reps

Extra Notes: You might not hit 15 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWEEPS

Description: Follow this video for an introduction into dynamic movements for your hips and core to eventually work flares!

Goal: 4 rounds of 5 reps per direction

Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

STANDING PANCAKE STRETCH

Description: Start standing with your butt against the wall, feet slightly wider than your hips. You will then bend forward at you hips to work to touch the ground with your hands and eventually elbows between your feet.

Goal: 4 rounds of 30 seconds holds per round

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGED BRIDGE PUSH-UPS AT WALL

Description: Push up to a bridge with your feet against a wall. You will push up into a bridge working to straighten your arms fully. You will then lift 1 leg up onto the wall and hold it there for the reps. 

Goal: 4 rounds of 4 reps per leg

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KONG WALKS

Description:  This move starts in a plank position. You will then pull your knees tightly forward as you try to bring your feet in line (and eventually past) your hands. You will then push your hands forward to repeat the movement

Goal:  4 Rounds, 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

.99 HANDSTAND

Description: This move starts in a frog stand position. You will then shift yourself to balance more forward to lift both knees off the elbow working to extend the hip to fully straighten the lifted leg.

Goal: 4 Rounds, 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 4 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 sitting on floor with knees tight to chest and feet off floor. You will then place your hands on the floor working to lift your hips as you scoot your hips forward with your core, triceps and posterior deltoids. You will work to straighten your knees more as this becomes easier. BE SURE YOUR FEET DO NOT TOUCH THE GROUND AT ANY POINT!

Goal: 4 rounds of 25 ft of scooting

Extra Notes:  You might not hit 25 ft every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIP EXTERNAL ROTATION SQUATS

Description: Facing a wall or support structure, you will stand with knees and feet pointed outwards. From there you will squat down keeping your chest up and legs wide. To return to standing you will squeeze your glutes forcefully to return to full standing.

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT DAY 3

QUAD STRETCH

Description: Start in a lunged position with back shin against a wall with knee against wall as well. You will then lift your chest away from the front leg by pushing your lower back towards the wall working to get your bottom to touch the heel of the back foot.

Goal: 4 rounds of 30 sec holds per side

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLARES AROUND THE WORLD HOLDS

Description: Work the flare by rotating around the world with 5 second holds per position

Goal: 4 rounds of 3 reps

Extra Notes:  You might not hit 3 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V LEG LIFTS

Description: Sitting on the floor with legs straight lift your legs up in a v position. Then you will push with your hands to lift your bottom while keeping your core engaged to hold the v as you lift your hips.

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING PIKE-UPS

Description: Hanging on a pull-up bar or equivalent surface, lift your body so your feet touch the bar you are hanging from. 

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

MUSCLE-UPS ON TOES

Goal: 4 rounds of 4 reps

Extra Notes:  You might not hit 4 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HIP CIRCLES

Description: Start in a handstand position on the wall, belly to wall. Be sure to not start too close to the wall so you can complete circles as seen in this demo. ALWAYS ROTATE THE LEG STARTING TOWARDS THE OPPOSITE LEG TO MAINTAIN BALANCE.

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!