Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jeremy! 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 ~30 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!
Description: Start on your bed and do this move being sure to hold inside your legs and pushing outwards as well as down to stretch your lower back
Goal: DAILY, 10 pulses and then hold for 10-20 seconds
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: 5 reps for as long as you can hold.
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 1 rounds of 8 reps with 15 second holds.
Description: This move starts laying on the ground on your stomach. Then, with your arms over head, squeeze your shoulder blades down and slightly together to lift your chest up and squeeze your glutes to lift your thighs off the ground. DO NOT HOLD ANY WEIGHT
Goal: 1 rounds of 8 reps with 15 second holds.
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 30 second holds x3 reps per side
Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know.
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: 1 Rounds, 5 reps with 15 second holds.
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 1 rounds of 10 reps each direction.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 1 Round, 10 reps each direction per round.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 4 reps per side with 15 sec holds