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WILLIAM FAIRBURN 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!

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

SINGLE LEG MIDDLE SPLITS

Description: This stretch begins on hands and knees where you will straighten 1 knee out to the side. This will be the leg that we are focusing on stretching for the middle splits. Be sure to keep both knees in line with your hips

Goal: 2 reps of 30 second holds per leg

WRIST WARM-UP

Description: Follow this video twice to 3 times daily

Goal: 2-3 rounds of this video

DAY 1

TABLE TO VALDEZ CORE

Description: Start by lifting your hips into a starting table position being sure to push through your heels to help your glutes engage. You will then hold that table position as you lift 1 leg and the opposite arm at a time rotating your body for the hand to reach across your body to touch your hand and foot together.

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!

PIKED TRICEPS PUSH-UPS

Description: Start in a pike elbow plank position. You will then work to push through both hands to attain a tall piked plank position before you lower yourself back into the piked elbow plank position.

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!

CRANE TO WARRIOR

Description: Start standing with feet together. You will then draw 1 leg up pulling knee tight to your chest using your core to do so as you lift your hands to the side (crane pose). You will then bring the same lifted leg out behind you as you flex at your hips to bring your body parallel with the floor without arching your back. Focus on holding your core throughout and using your glutes to help you balance throughout this move.

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!

HOLLOW HOLDS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.

Goal: 3 rounds of 60 second holds

Extra Notes: You might not hit 60 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!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position. You will then engage your core to slide your feet forward and to the side to bring BOTH knees to the same elbow. Return to the starting plank by sliding your feet out and repeat on opposite side. 

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!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-SCOOTS

Description: This move starts sitting on the ground bringing your knees tight to your chest. You will then hold this position with your core as you lift your hips off the ground to scoot forward. DON’T ALLOW YOUR FEET TO TOUCH THE FLOOR THROUGHOUT

Goal: 3 Rounds, 20 reps

Extra Notes: You might not hit 20 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

Goal:  3 Rounds, 10 reps per round

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!

ELBOW PLANK TO PIKE SLIDES LIFTING 1 LEG

Description: Start on hands and elbows/forearms in a plank position. You will be sure that your core is engaged by rounding your back like a turtle shell. You will then engage your core further to lift you hips up in the air into a pike position. Hold this position and lift 1 leg then the other before sliding back down into starting point. Don’t lose your turtle shell back. 

Goal:  3 Rounds, 10 reps 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!

ELBOW PLANK GLUTE KICKS

Description: This move starts in an elbow plank on the floor. You will engage your core to attain a “turtle shell” back position. From there you will lift your leg to only the height of your hips working to contract your glutes.

Goal: 3 Rounds, 15 reps per leg per round.

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!

DAY 3

FIGURE 4 SQUAT

Description: Lift your leg so that your ankle crosses your knee into this starting position. You will keep your ankle on the opposite knee as you work to squat down, using a supportive surface to hold your pelvis steady without rotating. Squeeze your glutes to return to standing.

Goal: 3 rounds of 8 reps per leg

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

OBLIQUE LEG LIFTS

Description: You will start laying on the floor with legs straight. From there you will engage your lower core to bring your legs over your head and to 1 side as you roll your pelvis off the floor. From there, you will slowly lower your feet back to the floor before bringing legs back up. NO MOMENTUM IS USED FOR THIS MOVEMENT.

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!

TRICEPS EXERCISE

Description: Start in a plank position with arms cross as seen in video. You will then push through 1 hand causing partial side-plank position with elbow fully straight. You will then lower yourself back down onto your elbow to then repeat on the other side.

Goal: 3 Rounds, 8 reps per side per round.

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!

PLANK CIRCLES

Description: Start in a tall plank position. From there you will engage your core for a turtle shell back posture. You will then hold that posture as you complete circles moving your body with only the muscles at your shoulders and shoulder blades. DO NOT ARCH YOUR BACK!

Goal: 3 rounds of 12 reps per direction

Extra Notes: You might not hit 12 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SUPERMAN PULLS TO PIKE

Description: Start with shoulders in a comfortable position (not full superman) to then pull down through elbows to engage your shoulders to work a pull to plank position. You will then use your core to pike up onto your elbows before you lower yourself with control back to starting point.

Goal: 3 Rounds of 10 reps.

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 STAND HOLDS

Description: Lean forward with knees against triceps working to balance while engaging your core to stabilize your hips.

Goal: 3 Rounds of 60 second holds per round.

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