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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHEDRICK YEARBY CUSTOM WORKOUT

Hey there Shedrick!  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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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

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

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel. 

Goal: 4 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!

1 LEG PLANCHE LEANS

Description: Start in a plank position with core engaged causing your back to round like a “turtle shell.” You will then lean forward, holding that core engagement, bringing your shoulders in alignment with the front of your hands. You will then lift 1 leg squeezing your glutes strongly without arching your back and hold it for 10 seconds before replacing it and switching to the other side.

Goal: 4 rounds of 2 reps per side

Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUATTED LAT STRETCH

Description: Start in a squat against the wall with arms flat against the wall. Hold your core tight to keep your back flat against the wall as you raise your arms up and down.

Goal: 4 rounds of 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANGING L ROTATIONS

Description: Hanging from a bar, or bar equivalent, you will engage your core to hold your legs up parallel to the ground, making a 90 degree angle at your hips. You will then rotate left and right (side to side) to work your obliques and stretch your lats.

Goal: 4 rounds of 8 rotations per side per round

Extra Notes:  You might not hit 8 rotations every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start in standing with arms above head holding at your years. You will then tip forward hinging at your hips lifting your leg as you lower your shoulders towards the surface. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to control the lowering and the return to standing…NO momentum.

Goal: 4 rounds of 8 kicks each leg

DAY 2

SPINE FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

HIP BRIDGE MARCHING

Description: Starting laying on your back. You will then contract your glutes to lift your bottom up without arching your back. You will then hold your pelvis even and lift 1 leg at a time.

Goal: 4 rounds of 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOLDS

Description: Notice how horizontal his arms and core are. Be sure you engage your core to hold yourself parallel to the ground and squeeze your glutes to not rotate at your hips.

Goal: 4 rounds of 30 second holds per side

Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WALL PIRIFORMIS STRETCH

Description: Start laying on the floor with knees bent and 1 foot on wall. You will then cross the other foot across your leg placing your ankle on the opposite knee. You will then push the crossed leg towards the wall at your knee to increase the stretch in your hip/booty.

Goal:  1 Round of 3 reps with 20-30 second holds per rep

Extra Notes: You might not hit 3 reps every round or even do all 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENT TO STRAIGHT KNEE V-STAND WORK

Description: Start sitting on floor with knees bent up. Position hands on floor then lean forward and give a strong push with your triceps and shoulders downward to lift your bottom keeping your core engaged to hold the knees tight to your chest. Once the bottom is lifted off the ground try to straighten your legs 1 at a time to attain a partial V-stand holding your bottom up throughout the entire movement.

Goal: 5 rounds of 5 reps per leg

Extra Notes: You might not hit 5 reps every round or even do all 5 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: This move starts in a horse stance squat (90-90 degree). You will then shift to 1 side allowing your entire body being fully over the 1 foot before sliding the opposite leg out straight to the side. You will then work to lower your bottom to your heel deepening your squat. You will then shift to the other side and repeat the process.
Goal: 4 Rounds, 5 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!