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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TRACY KLASSEN WORKOUT

Hey there Tracy!  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

SPINE FLEXIBILITY VIDEO

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 if holds, otherwise 5 reps per move for warm-up and cool down

LUNGED BRIDGES

Description: Start by standing in a lunge with the back foot against the wall/surface you will be reaching for. You will then hold the lunge as you open your back and hips to reach behind you to touch your hands to the wall/surface. Goal is to keep your arms straight and elbows at ears throughout.

Goal: 4 rounds of 5 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!

COIL SQUATS

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: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 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 TWIST

Description: Start in a pike position. You will then rotate to 1 side keeping your hips high while opening your shoulders to attain the “table” position. You will then rotate again to return to the pike position. 1 rep is Pike-table-pike.

Goal: 4 rounds of 2 reps per side

Extra Notes:  You might not hit 2 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!

PISTOL SINGLE LEG SQUATS MODIFICATION

Description: Start standing in front of a raised surface (chair, table, stool, etc) and lift 1 leg in front of you. You will then lower yourself with the other leg to sit slowly and controlled onto that surface, ensuring that the lift leg stays level with your hips. You will then return to standing.

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 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!

HANDSTAND WALL WALK-UPS

Description: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.

*Each rep includes a clockwise and a counterclockwise rotation.

Goal: 4 Rounds, 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!

FROG STAND PROGRESSION FOR HANDSTAND

Description: The goal is to work on wrist strength and range of motion while working on shoulder strength, balance, and core engagement. When placing your legs against your arms, you want to work to have your knees leaning against the back of the arm to get the hips up higher. 

**Do not try to lift the leg until you can hold the starting position for at least 30 seconds. 

Goal: 4 rounds of 10 reps.

Extra Notes:  You might not hit 10 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!

DAY 2

MIDDLE SPLITS ON BOX

Description: Start by placing 1 leg onto a raised surface while the leg on the ground remains perpendicular to the ground. From there you will then reach forward in line with the middle of your hips (not reaching straight to the ground.) You will then return to standing. Be sure that you are hinging at your hips. 

Goal: 4 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 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!

SIDE PLANK ROTATIONS

Description: This move starts in a side plank position on your hand (not on your elbow.) You then will rotate the upper arm under your body and open back up to cause you to rotate to look behind you.
Focus on holding your core tight throughout to support your back.

*Be sure to keep your shoulder muscles active and not to simply “sink” over the shoulder you are stabilizing yourself with.

Goal: 5 Rounds, 10 reps each side
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V STAND

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. 

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 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!

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. 

*Keep elbows close to side as much as possible to maximize triceps engagement. 

Goal: 4 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 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

Goal: 4 rounds of 10 reps.

Extra Notes:  You might not hit 10 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!

WALL WALK DOWN AND UPS

*Keep arms straight and tight to ears. 

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 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!

MASTER WARM-UP

A great overall workout.

HANDSTAND KATA LEVEL 1

This is an introductory kata for hand balancing. This can be done any day, but only do a maximum of 3 times in a day to ensure your shoulder does not become too sore.