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STEVE BAUMANN CUSTOM WORKOUT

Hey there Steve!  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 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!

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10-30 second holds per move

WORKOUT 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 1 round of 5 body rolls with 15 second holds

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: 1 round of 3 reps for as long as you can hold (goal of 45 seconds!)

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

PIKE TO PLANK - FEET ON BALL

Description: This move starts in a plank with your hands on the floor and feet on a ball. You will use your core to pull your lower body towards your hands into a pike position. Slowly lower yourself back into a plank making sure your core stays engaged so your lower back does not arch.

Goal: 1 round of 8 reps

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: 1 round of 10 reps per leg

L STAND HOLDS

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 1 round of 5 reps for as long as you can hold

PIKED HANDSTAND WALK INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 1 round of 5 reps

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a sight lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 4 reps each leg

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 4 reps per side with 15 sec holds

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 reps with 10 sec holds

Workout 1 is complete! I'm proud of you. Keep pushing yourself Steve! - Bethany 🙂

DAY 2

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 1 round of 8 reps

PISTOL SINGLE LEG SQUATS 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 1 side then the other without lifting your hips between sides.

Goal: 1 round of 10 reps per leg

WALL BRIDGING

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down the wall. This will progress to a full bridge.

Goal: 1 round of 5 reps

Remember, arms to ears to focus the movement on your upper back.

Extra Notes:  If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting. 

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: 1 round of 10 reps

PLANK WITH HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques.

One rep = rotation left AND right 🙂

Goal: 1 round of 10 reps

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 4 reps each leg

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 10 reps

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know. 

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 5 reps each arm with 15 sec holds

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂