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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

PAMELA BLEIER CUSTOM WORKOUT

Hey there Pamela!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

WORKOUT 1

V STAND

Description:  This move starts sitting on the ground, legs straight, feet pointed.  Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. 

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

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!

STALDER LEG LIFT ALTERNATIVE

Description: Start sitting with legs spread wide into a split position on 1 side and other leg tucked in close to your body with knee bent. Hold onto a vertical bar/door frame. You will then contract your core to cause your pelvis to tilt backwards causing your leg 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: 3 rounds of 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!

SIDE PLANK ROTATIONS

Description:  This move starts in a side plank with top foot forward (feet not stacked on top of each other.) You will then lift the top arm and rotate yourself forwards and backwards maintaining your core control throughout.

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!

V-UPS

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. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal:  3 Rounds, 8 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!

DAY 2

SPLITS ON A BOX

Description: This move starts by placing 1 leg onto a raised surface, such as a box or table, with the other leg perpendicular to the ground and in line with the raised leg. You will then lean forward reaching for the ground between the legs (not for the foot on the ground.)
Goal: 3 Rounds, 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!

CAT-COW PUSH-UPS

Description: This move starts in a push-up position with knees on the ground, hands facing each other with back rounded, core engaged. From there you will bend your elbows to come to the bottom of the push-up allowing your back to arch into a cow position before pushing back up to the top of the push-up and returning to a cow position.
Goal: 3 Rounds, 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!

REVERSE GRIP PUSH-UPS

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation. 

*Keep elbows close to side as much as possible to maximize triceps engagement. 

Goal: 3 rounds of 10 rep.

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!

PIKED HANDSTAND PUSH-UPS

Description: Start with feet on a raised surface walking your hands in to a piked position. Once you are in a pike position with hips over shoulders, you will do push-ups keeping your elbows near to body instead of flaring outwards. 

Goal: 3 rounds of 10 rep.

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 3

SINGLE LEG HIP BRIDGES

Description: Start in a hip bridge holding your pelvis up using your glutes. You will then lift 1 leg at a time while keeping your pelvis elevated and neutral.  

Goal: 3 rounds of 10 reps per leg.

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!

LUNGED BACK BENDS

Description: Start in a lunge position w/back foot against the wall. You will then hold your arms up straight with elbows at ears. You will then reach behind you for the wall allowing your back to open and hips to go forward causing a continuous arch from hips to hands.
Goal: 3 Rounds, 5 reps per leg per round
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!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

**All rotation should be coming from the hips with no discomfort at knees

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!

WALL SQUATS

Description: Start leaning against the wall and sit down into a 90 degree position at hips and knees with arms raised in front of you. You will then hold this position for 30 seconds per rep.

Goal: 3 rounds of 3 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!