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SHANNON WHYTE CUSTOM WORKOUT

Hey there Shannon!  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 30-60 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!

DAILY EXERCISE:

WRIST WARM-UP

DAY 1

STANDING TRUNK ROTATIONS

Description: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips.

**TUCK YOUR BUTT TO COME BACK TO STANDING.**

Goal: 3 rounds of 30 seconds of max CONTROLLED rotations

HIP FLEXOR STRETCH

Description: Start with 1 leg lifted on a raised surface as shown in this video. 

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

FROG STAND LIFTING BOTH LEGS

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground. 

Goal: 3 rounds of 45 second holds per round (total hold time)

KNEELING HIP CIRCLES

Description: Be sure to hold onto a surface to the side to help you support your spine as you do these circles. ALL MOVEMENT SHOULD BE COMING FROM THE HIP NOT THE TORSE

Goal: 3 rounds of 30 seconds per side of max reps per 30 seconds

KNEELING PUSH-UPS

DESCRIPTION: Start on hands and knees with core engaged for the turtle shell back. You will hold the turtle shell as you do push-ups working to make all movement come from elbows and shoulders.

Goal: 3 rounds of 45 seconds per round with max push-ups per round

KNEELING HUMAN FLAG CRUNCHES

Description: Hold onto a vertical pole with hands as shown in this video on your knees. You will then engage your core to lift your knees off the ground as you push through both arms.

Goal: 3 rounds of 30 seconds max reps per side

DAY 2

SIDE CRUNCHES OVER YOGA BALL

Description: You will lay over your yoga ball as demonstrated in this video. From there, you will engage your obliques to bring the top arm and leg together by crunching your core.

Goal: 3 rounds of 30 seconds each side, max reps per side

SIDE PLANK PULL-UP SLIDES

Description:  Start in a side plank with feet on a sliding surface holding onto a vertical pole as demonstrated here. You will then pull your chest to the bar holding your core engaged to not arch you back as you hold the side plank.

Goal:  3 rounds, 20 seconds per side with max reps each round

WALL SQUATS HUGGING YOGA BALL

Description: Get into a wall squat squeezing your yoga ball with your arms as you work to round your core over the ball. Hold that squat for the prescribed time being sure to keep your core engaged throughout.

Goal: 3 Rounds, 60 second holds per round

1/2 SUPERMAN HOLDS OVER YOGA BALL

Description: Start on hands and knees over your yoga ball. You will then engage your core to squeeze the yoga ball. Hold this engagement as you then lift 1 arm and opposite leg. NO ARCHING!

 Goal: 3 Rounds, 30 seconds per side, per round with max reps per holds

STRADDLED LEGS BOAT HOLDS

Description: Start in a hollowbody position with your knees bent. You will then widen your legs as seen in this video and hold yourself stable by fully engaging your core to maintain the position. 

Goal:  3 Rounds, 40 second holds per round

TRICEPS DIPS

Description: Sit on the floor with knees bent, feet flat and hands behind you making a diamond position behind you. You will then bend your elbows allowing your torso to lower towards the ground and push back up the tall sitting position to work your triceps.

Goal: 3 rounds of 45 seconds per round with max reps per that round

DAY 3

DYNAMIC CALF STRETCHING

Description: Follow this video with 1 foot on a raised surface to stretch your calf 1 side at a time. 

Goal: 3 rounds of 45 seconds per side

HANGING CRUNCHES

Description: This move starts with both hands on pull-up bar. From there you will engage your core to bring your knees to your chest with control and NOT arching your back.

Goal: 3 rounds of 30 seconds per side with max reps per round

SINGLE LEG BICYCLES

DESCRIPTION: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position. 

Goal: 3 rounds of 30 seconds per side with max reps in the time.

TABLE WALKS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction as you walk forwards. 

Goal: 3 rounds of 45 seconds worth of walks.

HIP EXTENSION ON HANDS AND KNEES

Description: Begin on hands and knees with band on foot as seen in this video. From there you will lift the banded foot up by squeezing your glutes without arching your back. You will then extend your knee pushing your foot out to the side to further engage your hip rotators.

Goal: 3 rounds of 30 seconds per side with max reps per round

HANDSTAND PIKE WALK-INS

Description: Start with feet on an elevated surface in a position with hands shoulder width apart. You will then walk your hands in towards your feet causing yourself to pike up. **Be sure to keep your core engaged throughout.**

Goal:  3 Rounds, 20 seconds with max reps per round