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TODD CANADAY CUSTOM PROGRAM

Hey there Todd!  Here’s your custom program which includes 2 days’ worth of exercises.  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!

MASTER WARM-UP

Description:  Follow along with this video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 5 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 1

HANDSTAND KICK-UPS

Description: Focus on control throughout to land in same starting position

Goal: 3 rounds of 5 reps per leg unless painful. 

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK OBLIQUE SLIDES

Description:  This move starts in an elbow plank position. You will then slide your feet forward, bending your knees to bring your knees to 1 elbow. You will then slide your feet back to the plank position before repeating on the other side. Keep your hips from raising high into the air.

Goal:  3 Rounds, 10 reps per side per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

GRIP SWITCHES

Description:  This move starts in hanging. Pull your arms to 90 degrees and switch your grip, alternating hands. Maintain 90 degrees!

Goal:  3 Rounds, 4 per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIRIFORMIS LUNGES

 

Goal:  3 Rounds, 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STANDING HIP EXTENSION CIRCLES (BUTT BUSTER)

HUMAN FLAG HOLDS

Description: Reach for door frame and work your glutes to lift your leg. Goal is to get body parallel to the floor and leg even with hip. Be sure to lift leg slightly backwards to engage glutes instead of hip flexors.

Goal: 3 rounds of 10 reps per side.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE ROWS

Description: Hold on to rings with legs bent at 90. Complete rows on rings squeezing shoulder blades.

Goal: 5 rounds of 20 reps

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

DAY 2

FLEXIBILITY WITH A DOWEL ROD

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. Do each move for 5 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

BACK LEG RAISED LUNGES

Description: Focus on your balance and getting the back leg’s knee to the block behind you

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BUTTERFLY STRETCH

Goal: 3 Rounds, 30 second holds per side per round

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HOLDS

Description:  Follow this video to work your core. 

Goal:  3 Rounds 30 seconds

Extra Notes:  You might not hit 30 seconds every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CATS ON RINGS

Description:  Hang on rings and tuck your body backward to touch feet to floor. Come back to start.

Goal:  3 Rounds 5 reps

Extra Notes:  You might not hit 15 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK WALKING

Description: Start in a plank position and focus on holding your core engaged as you walk forward dragging your feet.

Goal: 3 rounds of 7 reps

Extra Notes:  You might not hit 7 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-SCOOTS

Description: Start sitting on floor with knees tight to chest. You will then push with your arms to work to lift your hips up and forward. Focus on not letting your feet touch the ground. 

Goal: 3 rounds of 15 scoots

Extra Notes:  You might not hit 15 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LUNGE TO NEEDLE KICK

Description: Focus on good core engagement (hollow) with pelvis control to not twist through your pelvis throughout this move.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL REVERSE PRESS AND BACK UP

Description: Start in a handstand on the wall. You will then straddle your legs to lower them as much as you can while pulling your pelvis over you. You will then squeeze your glutes to bring your legs back up to starting point.

Goal: 3 rounds of 5 reps

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

CRANE TO WARRIOR


Goal: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCH ROTATIONS

Goal: 3 rounds of 8 reps per direction

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND TOE TAPS

Description: Place feet on raised surface and walk into a piked position. BE SURE YOU KEEP YOUR CORE ENGAGED AND ROUNDED. You will then hold this position and lift 1 leg up and then tap it to the floor.

Goal: 3 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DIPS ON RINGS

Description: Place feet on floor in dip position on rings.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE GRIP PUSH-UPS

Description: Focus on good core engagement throughout while pushing strongly through your arms to straighten your elbow and not arch your back.

Goal: 3 rounds of 10 reps 

Extra Notes:  You might not hit 10 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL BRIDGE WALK-DOWNS

Description: You will go as low as you can keeping your arms straight. Also be sure that you squeeze your glutes strongly to help you not hinge in your lower back.

Goal: 3 rounds of 5 reps

Extra Notes:  You might not hit 5 reps very round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN TO PIKE

Description: Lay on the floor in a superman position. You will then pull strongly through your elbows as you engage your core to slide your feet towards your hands to end in an elbow piked position. You will then slowly lower yourself back into the starting position.

Goal: 3 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!

ROTATIONAL CORE WORK

Description: This move is for your core as well as hip range of motion. Be sure that you work to keep your knees straight to maximize the hip range.

Goal: 1 rounds of 15 reps per 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!

HOLLOW TO SUPERMAN ROLLS

Description: Lie on back in hollow hold. Crunch knees to chest and bring elbows down, then roll over into superman. Keep legs together and arms by ears.

Goal: 1 round of 5 reps per direction

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!

Bonus: WALL PIKED HANDSTAND

Description: This move is for your core as well as hip range of motion. Be sure that you work to keep your knees straight to maximize the hip range.

Goal: 10 reps

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