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SHANE IOANE CUSTOM WORKOUT

Hey there Shane!  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 great whole body stretching.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

DAY 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

ROCK TO STALDER

Description: This move starts sitting on the floor with legs straight and wide. From there you will engage your core as you rock backwards to lift your legs. You will then rock forwards holding that core engagement to put your hands on the ground between the legs to push to lift your hips up off the floor.

Goal: 3 Rounds of 8 reps

HANGING PIKE UPS

Description: Hanging on a pull-up bar or equivalent surface, hold legs out in front of you with knees straight. You will then work to lift the legs up so that your feet touch the bar you are hanging from.

Goal: 3 rounds of 10 reps

TABLE CROSS BODY CRUNCHES

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction as you lift 1 leg and the opposite arm to reach across your body and meet in the middle.

Goal: 3 rounds of 10 reps each side

MIDDLE SPLIT PULSES

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 1 round of 4 reps x 30 second holds

DAY 2

CROSS ARM TRICEPS

Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your trcieps to push up one at a time.

Goal: 3 rounds of 8 reps each arm

WIDE LEG SQUATS

Description: Start with legs wide, feet and knees pointed out, standing in front of a solid surface. You will then squat down working to keep your torso upright without arching your back. Be sure to tuck your pelvis as you return to standing.

Goal:  3 Rounds of 10 reps

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!

PLANCHE HIP LIFTS

Description: Start on hands and knees with knees between your hands. You will then engage your core strongly to lift your knees tightly to your chest.

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!

HIP ROTATIONAL STRETCHING

Description: Lay on your back with your legs as the video shows. You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 1 rounds of 5 reps each direction x10 second holds

 Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

DAY 3

TUCK UPS

Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position.

Goal: 3 rounds of 10 reps

BRIDGE PUSH-UPS

Description: Start lying on your back with your feet on ground, then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 3 rounds of 8 reps 

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!

TIP: Start with small elevated surface, and increase surface height as able!

V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward as you lift 1 leg up at a time.

Goal: 3 rounds of 10 reps per leg per round.

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!

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 5 reps each leg

LUNGE TO NEEDLE KICK

Description: This move starts in a lunge position. You will perform a needle kick by coming forward, hinging at your hips to lean and touch the ground as you straighten the front leg. Make sure your core stays tight and you use your glutes to produce the kick. Try not to let your pelvis rotate either. You will then return to the starting position.

Goal: 3 rounds of 5 kicks each leg

DAY 4

SHOULDER AND HAMSTRING STRETCHING

Description: Start by bringing your shoulders to the stall bar placing the back of your rib cage against the stall bar. You will then reach for the stall bars with your hands as shown in video. Hold this position for a stretch.

Goal: 1 round of 3 reps with a 15 second hold per rep

CORE COMPRESSION TO SPLITS STRETCH

Description: Lay on your back bringing your legs to the bottom rung of the stall bar. From there you will hold that position to stretch your posterior chain. You will then lower 1 leg holding that position for a splits stretch, then switching to the other leg.

Goal: 1 round of 2 reps per position with 30 second hold per rep

STALL BAR WALK-DOWNS

Description: Start standing on the stall bars with legs wide. You will then walk down keeping your knees straight before returning to the top again.

Goal: 1 round of 15 reps

PISTOL SINGLE LEG SQUATS ON STALL BARS

Description: Hold onto the stall bars with your hands as you hold the 1 leg straight completing squats.

Goal: 1 round of 15 reps per side

V-STAND COMPRESSION WORK

Description: Start in a v-stand position with heels on a rung of the stall bars. You will lift your hips off the ground being sure to keep your knees straight. You will then engage your core further to lift 1 leg towards your chest working to “kiss your knee”

Goal: 1 round of 15 reps per leg

PIKE-UPS ON STALL BARS

Description: Start in a plank position with feet on the stall bars. You will then engage your core while pushing strongly through your arms to attain a piked position without arching your back.

Goal: 1 round of 15 reps