Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Hannah! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!
Description: Follow along with these videos to warm-up your wrists and ankles
Goal: 1 round at start of workout for warm-up 10 reps if reps, 10 second holds if holds
Description: Work this move for your lower back, adductors and hamstrings working to touch your elbows to the floor between your feet
Goal: 20-30 second holds 2 reps max for a total time of 60 seconds
Description: Start in a piked plank position. You will then rotate your body into a table position and back into pike. Focus on holding your hips up throughout.
Goal: 3 Rounds of 5 reps per direction.
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a pike position. You will then work to lower into full pushup.
Goal: 3 rounds of 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!
Description: Follow this video to work your hip rotation and leg strength.
Goal: 3 rounds, 10 reps per side
Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.
Goal: 3 rounds of 30 second holds
Extra Notes: You might not hit 30 seconds 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!
Description: Start sitting on your shins. You will then put your hands on the floor next to your knees. Use your core and shoulders lift your hips holding your knees to your chest.
Goal: 3 rounds of 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!
Description: Focus on opening your hips and putting all weight through your hands to gain the stalder position.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked position with hands and feet in alignment with each other. From there you will hold yourself piked working to walk forward to maximize the stretch of your hamstrings and glutes while you work your shoulders and hips
Goal: 3 Rounds, 15 steps
Extra Notes: You might not hit 15 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video to work on leg strength.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit all 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!
Description: Start in a tall plank creating a turtle shell back. Shift weight forward and then lift 1 leg holding your turtle shell back.
Goal: 3 Rounds, 5 reps per leg.
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!
Description: Start in a reverse table top. Reach the hand to opposite knee while keeping hips and chest parallel to floor.
Goal: 3 rounds of 5 reps each side
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!
Description: Work lunges as seen here to work your hip range of motion and strength.
Goal: 3 rounds, 8 reps per leg
Extra Notes: You might not hit 8 reps each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in hanging on your bar. You will then engage your core to bring your knees to your chest and then lower to a straight hang. Focus on control to use your core to move your legs without swinging.
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!
Description: Start by placing your feet on a raised surface with your body in a plank position. You will then walk your hands backwards to pike yourself up into a piked handstand position. From there, you will then walk back out to the plank position without allowing your back to sag.
Goal: 3 Rounds, 7 reps
Extra Notes: You might not hit 30 seconds 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!
Description: Start in an elbow plank position holding your core engaged to be in a turtle shell back position. You will then engage your core further to slide your feet forward bringing both knees to 1 elbow before sliding back to starting position and repeating on opposite side.
Goal: 3 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lean forward with knees on arms working to balance while engaging your core to stabilize your hips.
Goal: 3 Rounds of 30 second holds per round.
Extra Notes: You might not hit 30 seconds every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!