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GISELE FRANCOLINI CUSTOM PROGRAM

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

DAILY STRETCH

HOLD EACH FOR 30 S EACH LEG 2 X

DAY 1

L SIT TO BENT KNEE V STAND

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

BRIDGE PUSH UPS

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

PLANK TO PULL V THROUGH

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.

DAY 2

PLANK LEG SLIDES

 

Goal: 4 rounds of 10 reps 

FOCUS ON : Pulling shoulders back and away from ears, lifting butt up pulling chest back

PLANCHE PRESS UP 1 FOOT TAP

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

SWITCH GRIP HANGING

Goal: 4 rounds 5 switches per side

DAY 3

FROG STAND KICKBACKS+

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

BRIDGE FEET ON SURFACE

Goal: 4 rounds 5 s holds x 3 attempts

STEP TO STALDER PLANK

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

DAY 4

HANDSTAND HIP CIRCLES

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.

FLARE AROUND THE WORLD (TRANSITIONS)

 

Description: follow the video to perform a flare

Goal: 4 rounds of 1 rep each direction

ELBOW WALL SPLIT

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

DAY 5

FREE STANDING HANDSTANDS

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.

OVER LAP PUSH UP NEGATIVES

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

STALDER PUSH UPS WITH PULSE

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

DAY 6

CORE V LEG LIFTS

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

CRUNCH ROTATIONS

Goal: 4 rounds of 8 reps per side

PISTOL CHAIR SQUAT

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.