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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ZACK ROBERTS CUSTOM WORKOUT

Hey there Zack!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form over number of reps always! Listen to your body!

SPINAL FLEXIBILITY

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

HAMSTRING/CALF STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh/knee.

Goal: 1 round, 4 reps each leg x 30 second holds 

WORKOUT 1

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold your core tight to prevent all the rotation coming from your lower back. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 4 rounds of 5 reps each direction.

BENT KNEE V COMPRESSION HOLD

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.

Goal: 4 rounds x 60 second holds

SUPERMAN WITH LOWER TRAP SLIDES

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.

Goal: 4 Rounds of 5 reps

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 4 rounds of 8 reps each direction

PLANCHE CRUNCHES

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.

Goal: 4 rounds of10 reps

FROG STAND

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 x 45 seconds

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*

Goal: 4 rounds of 12 reps

WORKOUT 2

WALL ANGEL

Description: Ignore the wall sit. Just focus your brain on performing arm angels. 

  1. Squeeze scaps together
  2. Try to get back of elbows, forearms, and hands on the wall. (If hands have to come off the wall, that’s okay. Prioritize the elbows) 
  3. Only raise arms up as high as your scaps will let you. You will know when to stop based on your elbows needing to come off the wall to move more. 

Goal: 4 rounds of 8 reps 

THREAD THE NEEDLE

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.

Goal: 4 Rounds, 5 reps each side 

*Don’t let your pelvis rotate downward*

PLANK CRUNCH SLIDES

Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.

Goal: 4 rounds of 8 reps

TABLE TOP MARCHING

Description: Begin in a table position. Squeeze your core and glutes while alternating lifting your LEGS ONLY. Go as slow and controlled as you can.

Goal: 4 rounds of 12 reps each direction

LEGS ONLY - keep arms on the ground for now 🙂

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 4 rounds of 10 reps per leg

BENT KNEE HEEL TAPS

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.

Goal: 4 rounds of 10 reps

PYRAMID PUSH UPS

Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 4 rounds of 10 push ups

WORKOUT 3

HOLLOWBODY HOLDS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 4 rounds x 60 seconds

PIKED ELBOW PUSH UPS

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 4 rounds of 10 push ups

PLANCHED PLANK

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 4 rounds x 60 second holds

SUPERMAN - UPPER BODY ONLY

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.

Goal: 4 rounds of 8 reps x 5 second holds

SUPERMAN TO PIKE UP

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 4 rounds of 8 reps