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SAM GOTTS CUSTOM WORKOUT

Hey there Sam!  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

DAY 1

SEATED LATS STRETCH

Description: Start in position as demonstrated in this video. You will then walk your hands each direction and hold as demonstrated in video to stretch your lats.

Goal: 3 rounds of 30 second holds per rep per side

Extra Notes:  You might not hit 30 seconds 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!

ELBOW PLANK SIDE KICKS

Description: Start in an elbow plank being sure to hold your core engaged by tucking your pelvis and rounding your back. From there you will lift 1 foot off the ground through engagement of your glutes. You will then hold that foot off the ground and bring the leg out to the side being sure that the heel is leading on the way out.

Goal: 3 rounds of 10 reps per leg

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 5 reps per side with 10 second holds per rep

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 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!

STRADDLE BACKS ON FLOOR FOR LOWER CORE

Description: Focus to keep the legs straight and slightly rotated outwards to lessen hip flexor support. You are working to engage so your pelvis rolls up off the floor.

Goal: 3 rounds of 15 reps per round

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

BODY ROLLS

Description: You will start standing, then rolling forward to bring hands flat on the floor being sure to roll down 1 segment at a time. You will then slowly unroll 1 segment at a time being sure to squeeze your glutes.

Goal: 1 Round, 10 reps.

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-STAND LEG LIFTS

Description: Start in sitting with feet on a raised surface. You will push strongly to lift your hips off the ground as you hold your core engaged round your spine. From here you will work to further engage your core to lift 1 leg towards your face. 

Goal:  3 Rounds, 10 reps per leg

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!

PIKED HANDSTAND WALK-INS

Description: Start with feet on a raised surface in a plank position. You will then walk your hands in towards the raised surface, allowing your hips to flex working into a piked position. DO NOT LIFT A LEG AT THIS TIME. FOCUS ON HOLDING YOUR CORE ENGAGED TO SUPPORT YOUR BACK

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!

PIKED ELBOW TO PIKED PLANK PUSH-UPS

Description: You will start on your elbows in a plank position. You will then walk your feet in to pike yourself up (being flexed at your hips.) You will then push through both hands to come to the full piked plank position then lower yourself back down to your elbows with both hands at the same time. 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

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!

WEIGHTED OPEN LEG V-UPS

Description: Start with feet on wall with knees straight and legs wide. You will then crunch up to reach for the wall between your feet as you are holding your arms on your ears while holding weights in your hands. BE SURE TO ROLL YOURSELF UP AND DOWN, DON’T HINGE AT LOWER BACK!

Goal: 3 rounds of 15 reps 

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

FROG STAND HOLDS

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.

Goal: 3 rounds of 3 reps holding up to 20 seconds per rep

Extra Notes:  You might not hit 3 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 ROCKS

Description: Engage your core to cause your back to round making your body appear to be the bottom of a boat. You will then rock back and forth to work your core even more. DO NOT LOSE YOUR ROUNDING OF YOUR BACK.

Goal: 3 rounds of 35 rocks

Extra Notes:  You might not hit 35 rocks 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!