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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

YOSHI RAHM CUSTOM WORKOUT

Hey there Yoshi!  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 (30 MIN)

WALL V-STAND

Description: hold the V-stand compression with legs against the wall. 

Goal: 4 rounds x 20-30 second holds

1/2 SUPERMAN HOLDS

Description: Start on hands and knees. You will then contract your core to cause your back to round slightly like a “turtle shell”. Once you have attained the turtle shell position, you will then lift 1 leg and the opposite arm straightening each limb out as you strongly contract your glutes to ensure you do not arch your back before bringing the arm and leg together underneath yourself to then complete again.

Goal: 4 rounds of 10 reps per side

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

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 4 rounds of 6 reps each leg

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 4 rounds of 8 reps with at least 5 second lowering

TABLE CROSS-BODY CRUNCHES

Description: You will squeeze your glutes strongly to lift your hips working to open your shoulders while ensuring your back does not arch. You will then lift 1 leg and the opposite arm over your body to touch the hand to your knee. 

Goal: 4 rounds of 5 reps per side

Extra Notes:  You might not hit 30 seconds each round, or complete 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 (60 MIN)

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

SHOULDER ROTATIONAL STRETCH

Description: Using a towel or a dowel/broomstick you will place that behind your back holding 1 end with 1 arm above while the other hand reaches behind from below working to bring your hands together in the middle as much as possible. Once you have reached as closely together as you can, you will then a small pull with the top arm to increase the stretch to the bottom arm, pulsing that lift.

Goal: 1 Round, 3 reps of 20 second holds per rep.

Extra Notes: You might not hit 20 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP BRIDGE MARCHING

Description: Start by squeezing your glutes strongly to lift your hips. When you lift your hips your will lift by rotating your pelvis up as you squeeze your glutes. You will then hold the pelvis stable as you lift your legs 1 at a time as you march your feet.

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!

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 4 rounds of 10 crunches

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*

FROG STAND - LEVEL 2

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 4 rounds of 2 reps x 30 second holds

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

HOLLOW BODY ROCKS

DESCRIPTION: Laying on the ground with your arm above your head (at your ears) and knees bent. You will engage your core to round your back. From there you will work to rock your body like a rocking horse being sure to hold the core engaged throughout. 

Goal: 4 rounds of 10 reps per side

V-STAND 0.5

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. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 4 rounds of 5 reps each leg