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WILLIAM ALKHOURY CUSTOM WORKOUT

Hey there William!  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

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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

WRIST WORKOUT

Description: Follow this video to work on your wrist strength and mobility.

Goal: 3 rounds of 2 reps of this video

Extra Notes: You might not hit 2 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 TRUNK ROTATION

Description: Start standing in front of a table. You will then rotate around the table, working to open your chest to the ceiling and reaching hand to foot.

Goal: 1 round, 10 reps per side with 5 second holds per rep

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!

FROG TO 1 LEG HANDSTAND

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift both legs up off your elbow while you hold your balance. Focus on SMALL leg lifts to ensure your glutes activate appropriately

Goal: 3 rounds of 5 reps

Extra Notes: You might not hit 8 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!

LEVER ROWS

Description: This move can be done on the bar or the rings. Focus on holding your body in the lever position as much as possible

Goal: 3 rounds of 5 reps reps

Extra Notes: You might not hit 8 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!

DAY 2

MANNA ROTATIONS

Description: Lift into a manna position then rotate your hips by engaging your obliques.

Goal: 3 rounds of 10 reps per side

BENT KNEE SUPERMAN LEG LIFTS

Description: Lay on your bed with your torso flat and hips near edge of bed. You will bend your knees then squeeze your glutes to lift your knees up. Focus on holding your legs wide as you squeeze your glutes.

Goal: 3 rounds of 5 reps with 5 second hold per rep

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!

V SCOOTS

Description: Sit in a V position with knees bent. Scoot yourself across the floor, lifting your body.

Goal: 3 rounds of 15 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!

MEAT HOOKS

Description: Start by lifting your legs towards the bar. You will then work your obliques to rotate your legs left and right to wrap your pelvis around your arm for a full meat hook as demonstrated by the video

Goal: 3 rounds of 8 reps per side

Extra Notes: You might not hit 8 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!

DAY 3

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

PRESS TO FROG AT WALL

Description: Walk up the wall. Lower your legs down, while still keeping toes in contact with the wall, into a frog position.

 

Goal: 3 rounds of 5 reps 

Extra Notes: You might not hit all 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!

CRUNCH TO STRADDLE

Description: Focus on engaging your core and lats at the same time to hold your torso level with the ground as you work your leg control for progression into levers.

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!

HOLLOW SUPERMAN ROLLS

Description: NO WEIGHT FOR NOW. Start in a hollow body. Crunch your elbows to your knees. Then roll over, keeping your hands overhead and feet off the ground, into a superman pose. Remember to keep your hands by your ears and feet squeezed together.  

Goal: 3 rounds of 5 reps 

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

DAY 4

1 ARMED HANDSTAND PROGRESSION

Description: Start with hands on blocks kicking up to a handstand. You will then shift your weight to allow your hands to step down from the blocks on the outside of the blocks, then returning hands back onto the blocks. This is 1 rep.

**The wall is there to help balance. Be sure that you leave a bit of space between the blocks and the walls.

Goal: 3 rounds of 10 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!

WALL SPLITS

Description: Focus to open your hips without rotating to maximize your stretch into a full split.

Goal: 3 rounds of 8 reps per leg

Extra Notes: You might not hit 8 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!

INTRODUCTION TO VALDEZ

Description: Follow this video for your introduction to flipping.

Goal: 3 rounds of 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!

FLARES AROUND THE WORLD

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

Goal: 3 rounds of 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!

DAY 5

WRIST WORKOUT

Description: Follow this video to work on your wrist strength and mobility.

Goal: 3 rounds of 2 reps of this video

Extra Notes: You might not hit 2 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!

HANDSTAND HIP CIRCLES

Description: Focus on keeping your legs straight with your hips stacked the entire time.
Goal: 3 Rounds, 8 reps per leg
Extra Notes: You might not hit 8 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!

SQUAT TO STALDER

Description: Start in a squat with knees around triceps. Lift one leg out and point toe. Focus on engaging core and keeping elbows bent.

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!

CARDIO CORE

Description: Work this for a full core workout.

Goal: 3 rounds of this video (10 reps per move)

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!

PULLOVERS

Description: Pull chin to bar then use core to pull hips up and over the bar as demonstrated in this video.

Goal: 3 rounds of 5 reps 

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!