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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHAY GILLHAM CUSTOM WORKOUT

Hey there Shay!  Here’s your UPDATED 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

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

Goal:  1 round at start of workout for warm-up 10 second holds per move for warm-up

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

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!

FIGUREHEAD SHOULDER STRETCH

Description: Work this move to open your shoulders without flaring your ribs.

Goal: 1 round of 10-20 reps

Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BABY STRETCH

Description: You will focus on holding your back flat on the ground as you push your legs up and out.

Goal: 3 rounds of 30 second holds per round 

Extra Notes: You might not hit 30 seconds 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 1

HANDSTAND TO PLANCHE TO V

Description: Walk up the wall positioning yourself so your hips are stacked over your shoulders. Lower down into planche then engage core to transition to V.

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!

NARROW FEET BRIDGE PUSH-UPS

Description: Goal is push up with your feet together and knees tight to open into a full bridge pushing your shoulders over your hands working to straighten your knees!

Goal: 3 rounds of 7 reps

SQUAT TO STALDER

Description: Start in a horse stance squat. You will then reach your hands to the floor reaching hands behind the line of your heels. You will then squat lower to put weight through your hands so you can bring your legs forward to lift your legs in front of you. 

Goal:  3 Rounds of 8 reps per leg

Extra Notes: You might not hit 8 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!

STRADDLED 1 RING ROWS

Description: Work on holding your core engaged as you pull with both hands on 1 ring pulling to 1 shoulder. This will eventually turn into a single arm row. 

Goal:  3 Rounds of 8 reps per side

Extra Notes: You might not hit 8 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!

PIKE HOLDS

Goal: 3 rounds, 30 seconds

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!

DAY 2

SINGLE LEG DIVE PUSH-UPS

Description: Start in a piked position with hands on the ground. Lower down while keeping weight over your hands. 

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 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 PULL-UPS

Description: Work on holding your core engaged to hold a pike position as you complete a pull up. 

Goal:  3 Rounds of 5 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!

V TO FROG PULLS

Description: Start in plank with turtle shell back. Pull your legs through using your core to land in a frog stand then return to plank 

Goal: 3 rounds of 15 reps

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!

FRONT LEVER NEGATIVES

Description: Work this move to engage the lats and work into lever control

Goal: 3 Rounds, 5 reps

1 ARM HANDSTAND PROGRESSION

Description: Focus on oblique engagement as you push the floor away on the arm you are shifting towards to begin 1 arm handstand balance for future 1 arm handstands and handstand walking

Goal: 3 rounds of 5 reps per side

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!

DAY 3

STRADDLED HOLLOWBODY ROCKS

Goal: 3 rounds of 60 second rocks

Extra Notes: You might not hit 60 seconds 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!

MANNA LIFTS

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 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!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

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: Work on depth of squat as you work your hip range of motion. 

Goal: 3 rounds of 10 reps per side

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!

REVERSE PRESS TO STALDER AND BACK TO HANDSTAND

Description: START IN HS AT WALL THEN LOWER TO STALDER THEN RETURN TO HANDSTAND

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 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