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STEPH HERNANDEZ CUSTOM WORKOUT

Hey there Steph!  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 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

PISTOL SINGLE LEG SQUATS PROGRESSION

Description: Begin by facing a door with the door between your legs, holding onto the door knob. You will then lower yourself towards the floor for your starting position. You will then place 1 leg out in front of you with foot touching the floor. You will the squeeze your glutes to come to stand. 

Goal: 4 rounds of 8 reps per side

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!

SQUAT TO STALDER TO PLANK

Description: Start in deep squat with hands placed between your feet as you lower yourself onto your bent elbows to bring your legs forward to lift into a stalder position. From there you will hold your core active and kick your legs back behind you into a plank position with arms straight.

Goal: 4 rounds of 4 reps

Extra Notes:  You might not hit 4 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!

BRIDGE PUSH-UPS AGAINST WALL

Description: Be sure to engage your core, hold your arms by your ears and straight, and squeeze your butt. Once your hips are lifted your goal is to push through your heels to get your forearms against the wall.

Goal: 4 rounds of 5 reps

Extra Notes:  You might not hit 5 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!

CROW POSE ON PARALETTES

Description: Start with arms straight, working to lean forward as you bring your knees to the back of your arms (think triceps area). You will engage your core to hold yourself in this position as you try to lift your feet off the floor.  

Goal: 4 rounds of 15 second holds, per round.

Extra Notes:  You might not hit 15 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!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) Complete as before for needle kicks, but start with bent knee lunges. You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, It is all about the control. 

Goal: 4 rounds of 8 reps per leg

Extra Notes:  You might not hit 5 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!

LEG AND CORE ROLLS

DESCRIPTION: NO MOMENTUM on these! 

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps, or even all 3 rounds, 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

Description: Focus on core engagement to keep your knees tight to your chest. You will then work to straighten 1 leg at a time. 

Goal: 4 round of 5 reps per leg.

Extra Notes:  You might not hit 5 reps per round, or even complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

MIDDLE SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 5 reps with 15 seconds of pulsing

Extra Notes: You might not hit 5 reps every or even 15 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG

Goal: 4 Rounds, 1 rep of maximum hold per side, per round.

Extra Notes: You might not hit 1 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!

FIGURE 4 SQUATS

Description:  This move starts in a wide squat position. You will then shift to 1 side allowing the opposite leg to straighten as you allow the booty to sink down working to touch your heel on that bent side keeping your foot flat on the ground.

Goal:  4 Rounds, 7 reps per side per round

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!

V-STAND CORE WORK

Description:  Focus on holding core compression.

Goal:  1 Round, 25 reps per round

Extra Notes:  You might not hit 25 reps every round or even do all 1 round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TURTLE SHELL PLANK WALKS

Description: This moves starts in a plank position, core engaged to cause a “turtle shell” position. Think scoop your pelvis. You will then slowly walk forward on your hands holding that turtle shell position as you move forward slowly.

Goal: 4 rounds of 3 walks.

Extra Notes:  You might not hit 3 walks per round, or even complete all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN GLUTE ACTIVATION

Description: This moves starts laying on your stomach with a ball/balled blanket between your feet. You will then engage your glutes to lift your legs up as you squeeze the item between your legs.

Goal: 1 rounds of 25 reps.

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!