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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TAY SWEAT CUSTOM WORKOUT

Hey there Tay!  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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

WORKOUT 1

STALDER PUSH UPS WITH LEG PULSE

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

 Goal: 3 rounds of 5 push-ups each side

PIKE HANDSTAND WALK IN LEG LIFTS

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: 3 rounds of 5 reps.

COIL SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

Goal: 3 rounds of 10 reps each direction.

ELBOW TO PIKE SLIDE WITH LEG LIFTS

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps

HOLLOWBODY HOLD STRADDLED

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears. Add as much weight as you can tolerate while keeping good form. 

Goal: 3 Rounds, 2 reps with 30 second holds.

WORKOUT 2

V-STAND 0.50

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. 

Goal: 3 rounds of 10 reps each leg.

BRIDGE WEIGHT SHIFTS

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. 

Goal: 3 rounds of 5 reps hold for 20 s

 *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

SNAKE SQUAT

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: 3 rounds of 8 reps each direction

FROG STAND 1 LEG LIFT

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 knee cap to lean against your triceps. From there you will lean forward to lessen weight on your feet until you can lift 

Goal: 3 rounds 2 reps per leg 15 s hold

PLANK TO STALDER SLIDE

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

 Goal: 3 rounds of 8 reps

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 10 negatives with at least 5 second lowering

WORKOUT 3

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. 

Goal: 3 rounds of 10 pulses each leg

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 3 rounds of 8 push ups

PLANK + HIP ROTATION

Description: Start on elbows in plank. You will control your core and rock you hips side to side. 

Goal: 3 rounds of 10 reps each side

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help from the pole for balance. 

Goal: 5 rounds of 5 reps each leg

REVERSE CRUNCH

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps. 

Goal: 3 rounds of 10 reps.