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RYAN FARLOW CUSTOM WORKOUT

Hey there Ryan!  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!

MASTER WARM UP

Description: A great overall warm up / workout.

Either 10 sec holds OR 10 reps of each.

SPINAL FLEXIBILITY

Description: Follow along with this video for a full-body flexibility training

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing.

LEFT LEG ONLY - SCIATIC NERVE REHAB

PIGEON STRETCH

Description: This move starts in lunged position. Place YOUR LEFT leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 2 reps

SCIATIC NERVE GLIDE

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your LEFT toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.

WORKOUT 1

PIKE HANDSTAND WALK IN - 1 LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds of 5 reps each leg

TABLE TO VALDEZ CORE

Description: This move begins in 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: 3 rounds of 5 rotations each side.

SUPERMAN - CHEST ONLY

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: 3 Rounds of 10 reps 

STEP TO STALDER

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 3 rounds of 8 reps

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 5 reps each direction

KNEES OVER TOES SQUAT

Description: Follow Lee in the video and only lower as far as your knees comfortably can.

Goal: 3 rounds of 10 reps

ANKLE JOINT MOBILIZATION - AS NEEDED

Description: Only use as needed if you feel a pinch-like sensation at the front of your ankle joint. You would perform this BEFORE the calf stretch.

Goal: 10 sec hold x 8 reps – don’t hold longer or shorter. 10 sec. 

CALF STRETCH WITH BLOCK - STRAIGHT KNEE

Goal: 30 sec holds x 2 reps each leg

HAMSTRING STRETCH - NO STRAP

Goal: Try the same thing WITHOUT a strap and with your foot relaxed or even pointed and let me know if you feel it in your hammies now

Hold x 2 min each leg

WORKOUT 2

HOLLOW TUCK TO V

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal: 3 rounds of 10 reps.

PYRAMID PUSH UPS

Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 10 push ups.

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds of 8 reps

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 10 negatives with at least 5 second lowering

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.

Goal: 3 rounds of 1 rep with a 60 second hold.

FIGURE 4 PISTOL SINGLE LEG SQUAT

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: 3 rounds of 5 reps each leg

CRUNCH SQUAT HOLD + ANTERIOR SUPPORT

Description: Begin with your feet at your normal resting stance, toes can turn out however is natural for you. Hold onto something sturdy in front of you that you can pull against to ease yourself down. Keep your heals on the ground and walk your hands down with you try to get your butt to your heals.

Goal: 3 min hold – work yourself up to this hold time. Relax and breatheeee

*Read the words - a bit different than the video

FRONT SPLIT WITH LEG OUT SLIGHTLY

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 2 reps each leg

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

HIP TWIST TO HAMSTRING STRETCH

Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.

Goal: 30 sec x 2 reps each leg

WORKOUT 3

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 2 reps. 

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 10 crunches.

PLANCHE PUSH-UPS

Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.

Goal: 3 rounds of 10 push ups.

PIRIFORMIS LUNGE

Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.

Goal: 3 rounds of 10 reps each leg.

ALTERNATE: FIGURE 4 SEATED DIPS

Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.

Goal: 3 rounds of 10 reps.

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 5 reps.

ANKLE JOINT MOBILIZATION - AS NEEDED

Description: Only use as needed if you feel a pinch-like sensation at the front of your ankle joint. You would perform this BEFORE the calf stretch.

Goal: 10 sec hold x 8 reps – don’t hold longer or shorter. 10 sec. 

CALF STRETCH WITH BLOCK - BENT KNEE

Goal: 30 sec holds x 2 reps each leg

FIGURE 4 ON WALL 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: 30 sec hold x 2 reps each leg.

FORWARD FOLD WITH DOWEL

Description: Perform a body roll down and extend your shoulders to get a posterior chain and shoulder stretch.

Goal: 10 sec hold x 5 reps