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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

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!

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

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

LUNGED WALL BRIDGE

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds, 5 reps each leg.

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

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

PIKE HANDSTAND WALK INS

Description: Start with feet 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 then walk back out to the plank.

Goal: 3 rounds of 5 reps.

CALF STRETCH WITH BLOCK

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

FRONT PLANK TO L PULL BACK

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 3 rounds of 5 reps

PISTOL SQUAT WITH SUPPORT

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: 3 rounds of 5 reps each leg

BENT KNEE STRADDLE SUPERMAN

Description: Begin on your stomach with arms overhead. Bend your kness to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 3 reps with 15 sec holds

HOLLOWBODY HOLD

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 15 second holds.

PIKED ELBOW TO HANDS PUSH UP: 1 ARM AT A TIME

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 5 push ups leading with each arm

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

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

WORKOUT 3

BACK LEG RAISED LUNGE

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

HIP ROTATIONAL LOWER CORE WORK

Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.

Goal: 3 rounds of 5 reps each direction.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 8 reps each leg.

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.

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 8 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

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg