ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Gisele! 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
HOLD EACH FOR 30 S EACH LEG 2 X
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 4 rounds 5 reps
Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.
Goal: 4 rounds of 8 push-ups
Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.
Goal: 4 rounds of 10 reps.
Goal: 4 rounds of 10 reps
FOCUS ON : Pulling shoulders back and away from ears, lifting butt up pulling chest back
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.
Goal: 3 rounds of 8 reps each side
Goal: 4 rounds 5 switches per side
Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.
Goal: 4 rounds of 3 kickbacks
Goal: 4 rounds 5 s holds x 3 attempts
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 4 rounds of 8 reps
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 4 rounds of 7 reps per side.
Description: follow the video to perform a flare
Goal: 4 rounds of 1 rep each direction
Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.
Goal: 4 rounds of 5 reps per leg
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 4 rounds of 3 reps each leg.
Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands. Goals: 4 rounds of 10 repsbut will build each week to continue to maximize your gains. You got this!A
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 4 rounds of 5 push-ups each side
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 4 rounds of 5 reps
Goal: 4 rounds of 8 reps per side
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 4 rounds of 8 reps.