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SUPRADA URVAL CUSTOM WORKOUT

Hey there Suprada  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

SWEEPS FORWARDS

Description: This move starts in a crouch with one leg extended to side. Sweep leg under other leg and arms. 

Goal: 2 Rounds, 15 reps each side

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!

BENT KNEE LOWER CORE

Description: You will start laying on your back with knees bent and legs straddled and toes pointed. Use your core to bring legs up overhead, not momentum.

Goal: 2 rounds of 15 reps

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!

SPIDER LEGS

Description: Go into a deep squat with your knees apart. Bring one leg out and use your arm to drop your shoulder inward while you push your knee out. Hold for 5 seconds then come back into standing. Switch and do the other leg.

Goal: 2 rounds of 5 reps each leg.

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 2 rounds of 5 reps each direction

PIKE WALK-INS

Description: Start with feet on a raised surface in a plank position. You will then walk your hands towards your feet to pike yourself up working to use your core to help stack your hips over your shoulders.

Goal: 2 rounds of 8 reps 

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

DAY 2

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

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!

OPEN LEG WALL CRUNCHES

Description: Start laying on your back with feet against wall as shown in this video. You will then complete crunches working to touch the wall between your feet.

Goal: 2 rounds of 15 reps 

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

PYRAMID PUSH-UPS

Description: This move starts in a piked pyramid. Keeping weight over hands, lower head to floor and press back up.

Goal: 2 Rounds, 15 reps

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

SUPINE HAMSTRING STRETCH

Description: Focus on holding the leg on the ground flat as you bring the lifted, bent knee to your chest. You will then straighten your bent knee as much as you can to stretch the hamstrings.

Goal: 2 Rounds, 8 reps per side

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

HANGING CRUNCH ROTATIONS

Description: Start in hanging. You will then engage your core to bring your legs up to your chest. You will then hold the knees tight to your chest as you rotate side to side.

DON’T USE MOMENTUM.

Goal: 2 Rounds, 8 reps per side

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

OBLIQUE CRUNCHES

Description: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to opposite elbow while you hold your hips low. You will then slide your feet back out to the initial plank position. 

Goal: 2 rounds of 15 reps

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!

PIKE TO TABLE VALDEZ

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 2 rounds of 5 rotations each side.

DAY 3

CRANE TO WARRIOR

Description: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!

Goal: 2 rounds of 10 reps per leg.

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

FROG STAND HOLDS

Description: Start in a frog with knees on backs of arms. Engage your core and hold.

Goal: 2 Rounds, 30 secs

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

PLANCHE LEAN PLANK - 1 LEG LIFT

Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold x 10 seconds.

Goal: 2 rounds of 3 reps each leg

PIKED ELBOW PLANK KICKS AND CRUNCHES

Description:  Start in a piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable before you then bring it tight to your chest through your core.

Goal:  2 Rounds, 10 reps per leg

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

SQUAT TO STALDER

Description: Start in a wide squat and move legs over triceps. Transfer weight over arms and lift one leg.

Goal: 2 rounds of 10 reps per side

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