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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

WILLIAM FAIRBURN NEW 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

MIDDLE SPLITS PULSES

Description: Work this move to get as low as possible, but you can place your hands on a raised surface to keep your hands clean at work

Goal: 2 reps of 30 seconds or pulses

WRIST WARM-UP

Description: Follow this video twice to 3 times daily

Goal: 2-3 rounds of this video

DAY 1

TOE TAPS

Description: This move will work your core, legs and cardio with this.

Goal: 3 rounds of 30 seconds 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!

PUSH-UPS WITH KNEE TO CHEST AND HANDS ON RAISED SURFACE

Description: Work a standard push-up with your hands on a raised surface, 1 knee tight to your chest to work your core as well

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!

L EXTENSIONS

Description: You can do this move between 2 chairs or even the boxes at your work

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!

SNAKE SQUATS

Description: Start in a horse stance squat. You will then shift your weight fully to 1 leg and straighten the leg you are shifting away from. You will then hold this position to work the depth to get your butt to your heel on that 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!

JUMP SQUATS

Description: Start in a horse stance squat. You will then work to jump and return to the horse stance squat

Goal:  3 Rounds, 30 seconds 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!

WALL TRICEPS PUSH-UPS

Description: Work this move to make your triceps work without putting hands on the floor

Goal: 3 Rounds, 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!

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!

RATTLE SNAKE SQUAT

Description: You will start in the same position as the snake squat. You will then work to hold your balance as you rotate the straight leg up and then bring that leg forward to the front, before returning it to the original position to complete on the other side.

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!

BACK LEG RAISED LUNGES

Description: Be in a lunge position with back leg on a raised surface like a chair or a box at work.

Goal: 3 Rounds, 5 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!

**WORK THIS WITH YOUR HANDS ON A RAISED “CLEAN” SURFACE**

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!

SPIDER LEGS

Description: Get into a deep squat then push on 1 leg to work to open your legs and work your hip mobility.

Goal: 3 Rounds of 10 reps per side.

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!