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SCOTT GARNER CUSTOM WORKOUT

Hey there Scott!  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!

~ WORKOUT 1 - AM STRENGTH ~
Do 3 rounds of the following circuit:

V STAND COMPRESSION

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

Where is the tightness preventing your shoulders from compressing over your hips more?

V - UP TOSS

Description: This move starts by laying on your back holding a light-weight object (yoga block, small pillow, soft shoe, etc). You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.

*Focus to reach your hands to feet each attempt while trying to keep your legs fully straight.*

Goal: 3 Rounds, 10 reps per round. 

WIDE HIP EXTERNAL ROTATION SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 3 rounds, 10 reps

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

FALSE GRIP PULL UPS TO NIPPLE LINE

Description: Follow the video to learn how to do a false grip on rings. Practice pull ups using this grip.

Ultimate goal: 20 pull ups to nipple line. For now, as many as you can do x 3 rounds

PIKE TO PLANK

Description: Begin with your feet in the rings at chest height so your body is in a tall plank. You will then use your core to keep your legs straight while pulling your feet closer to your arms into a pike position. Slowly lower yourself back down into a tall plank position.

Goal: 3 rounds of 8 reps (with GOOD form and SLOW speed)

~ PM FLEXIBLITY ~

SPINE FLEXIBILITY VIDEO

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

Goal: 10 second holds per move

(SCOTT – on your off days you can do each of these moves x 5-10 reps for a good overall flexibility program on its own)

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

Goal: 10 sec holds x 10 reps

PIRIFORMIS HIP STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

Start working your chest down towards the floor

Goal: 30 second holds x 2 reps each leg

FRONT SPLIT WITH ER

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 4 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Scott! - Bethany 🙂

~ WORKOUT 2 - AM STRENGTH ~
Do 3 rounds of the following circuit

FROG STAND - HANDSTAND PROGRESSION

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 3 rounds of 8 reps per leg.

SKIN THE CAT

Description: You can try this on your rings or on a bar. Squeeze your core to get your legs thru. Only go as far as you feel like your shoulders can control.

Goal: 3 Rounds, 3 attempts

TOES TO POLE

HANDSTAND STACKING PRACTICE

Description: this move starts by walking up into a handstand. The goal is to stack your hips over your shoulders while making sure your core remains contracted. Then lift one leg off the wall with good control. Switch legs. Come out of the handstand.

Goal: 3 rounds of 2 handstands

Hollow lower back, core engaged.

Hips over shoulders like video 1, but hands close to wall like video 2 🙂

CRUNCH SQUAT

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 3 rounds of 10 reps per leg

PRE-BRDIGE TWISTS

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

HIP BRIDGE WITH LEG LIFTS

Description: Laying on your back with feet flat on the floor. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Keep that squeeze throughout the entire exercise. Picture a level laying across your stomach. As you lift one leg, do not let that level dip to one side.

Goal: 3 rounds of 5 reps per leg. 

Hollow back, core engaged. Only push through your heel!

~ PM FLEXIBLITY ~

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. Remember – posterior pelvic tilt THEN do the body roll while keeping the posterior pelvic tilt. 

*Unweighted only!*

Goal: 10 body rolls slow and controlled

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 15 seconds of pulses x 5 reps

PANCAKE STRETCH

Description: Hollow out your back then keep your back up straight. Fold forward as far as you can without letting your knees bend.

Goal: 3 reps of 10 second holds

STANDING HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 10 seconds then bring leg down and repeat on other side.

Goal: 3 rounds of 5 reps per leg. 

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a sight 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: 30 second hold x 5 reps each leg

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂