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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SEAN STURGIS CUSTOM WORKOUT

Hey there Sean!  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!

FOUNDATION KATA

Description: Follow along with the kata to maximize gains! 

Goal: 2x daily

SPINAL FLEXIBILITY

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

QUAD STRETCH

Description: Do this move to work your quad length.

1 round of 2 reps, 30 second holds per rep

LOWER BACK MOBILITY

Description: Start standing with you feet together. Cross 1 foot over the other and bend forward to touch your toes leaning towards that same side.

Goal: 1 round of 2-4 reps each side x 30 second holds

PIKE HOLDS

Description: Start sitting on your bottom. You will then engage your core to bring your knees to your chest as you hold the back of your thighs. You will then straighten your knees working to migrate your hands up to eventually hold your ankles. This is both a core and flexibility exercise.

Goal: 1 round of 2 reps for 45 second holds

WORKOUT 1

SQUAT TO STALDER

Description: Start in a wide squat position. You will then place your hands between your feet working to lower your weight so hands are flat on the floor to then work your feet out in front of your while your elbows are bent and your core is engaged.

Goal: 4 rounds of 30 second holds

CARDIO CORE

Description: Follow this video to complete a circuit of core moves to include: crunch up single arm round house, 10 per side, crunch both arm punching middle of legs, crunch up crossing/oblique core movements.

Goal: 4 rounds x 10 reps of each move (1 time through this video)

DRAGON SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) You will then bring 1 leg behind you working to squat while the back leg slides out to the side as shown in this demo video.

Goal: 4 rounds of 8 reps per leg

STRADDLEBACKS

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 4 rounds of 8 reps

FROG STAND 1 LEG

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back. Goal: 3 Rounds, 5 reps per leg per round

.Goal: 4 rounds x 20 seconds per leg

WORKOUT 2

HOLDS WORKOUT
DO EACH MOVE FOR 1 MINUTE OF HOLDS, 2 ROUNDS

V-STAND

FROG STAND

HORSE STANCE WITH ARM CIRCLES

PLANCHE PLANK

CRAB (30 SECONDS PER SIDE)

BRIDGE

WORKOUT 3

TABLE WALKS 2 FEET FORWARD

Description: Begin in a table position. Squeeze your core and glutes while you walk your hands forward with feet planted. Then lift both feet and move forward. Go as slow and controlled as you can.

Goal: 4 rounds of 6 reps 

LUNGE TO NEEDLE KICK

Description: Start in a tumblers lunge. You will then complete the needle kick as shown here. Focus to keep your arms on your ears throughout the movement shown in this demo.

Goal: 4 rounds of 8 reps per leg

PIKED ELBOW PUSH UPS

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

Goal: 4 rounds of 8 push ups

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 4 rounds of 6 reps each direction

1 FOOT PLANCHE PLANK

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold.

Goal: 4 rounds x 30 seconds each leg

PIKE WALK-INS

Description: In a tall plank with your feet on a raised surface. You will walk your hands in towards your feet allowing your body to pike up. Hold your core engaged and do not arch through your back. You will then walk back out to the plank and repeat.

Goal: 4 rounds, 5 reps per round

BONUS: TOE TAPS

 

Goal: 2 rounds, 45 seconds