v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHIRAZ KHAN RAMADAN WORKOUT

Hey there Shiraz!  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 20 MINUTES 3-6 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!

WORKOUT 1

FROG STAND

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 BOTH FEET up off the ground.

Goal: 3 holds for as long as you can

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

BENT KNEE V STAND COMPRESSION HOLD

Description: Balance in a bent knee v-stand with your arms behind your legs (preferably your calfs). Use your core to not lose the compression.

Goal: 2 reps of 30 sec holds

FLARE AROUND THE WORLD HOLDS

Description: 3 reps of 5 second holds per position

V STAND - LEVEL 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 10 reps each leg. 

Elevate feet with books or yoga blocks to be at same height of parallettes

DAY 2

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 10 reps each direction. 

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 5 reps each direction

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 2 handstands, attempt to hold for 30 sec

DAY 3 - FLEXIBILITY

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 2 reps each leg x 30 second holds 

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. 

Goals: 15 second holds x 5 reps

Keep back up and straight the entire time. Push knees down with elbows/hands

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 15 sec hold x 3 reps each leg. 

UNILATERAL MIDDLE SPLIT

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: 30 sec hold x 2 reps each leg.