Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Nomena! 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 30-60 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 this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up 10 second holds if holds or 10 reps if reps per move.
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on this position to work your hips and core
Goal: 2 rounds of 2 reps, 30 second holds per rep
Extra Notes: You might not hit 30 seconds ever rep every 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 elbow plank. You will then hold your core active as you tuck your pelvis into a forward elbow plank and return to the piked position.
Goal: 2 rounds of 15 reps
Description: Start in a push-up position. You will then do a push-up, then rock your bottom backwards to your heels, not allowing your knees to touch the floor before returning to the push-up position and repeat.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 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: Start in a piked push-up position. You will then engage your shoulders, glutes to turn your body over into a table position then continue and turn back into the piked position.
Goal: 2 rounds of 5 reps per direction
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on the ground and engage your core to lift your arms and legs off the ground into a tucked hollow body position. You will then use your core to rock from hips to shoulders and back.
Goal: 2 Rounds, 20 rocks
Extra Notes: You might not hit 20 reps, or 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 demo video to work on shifting from 1 leg to work on the hips and knee strength to progress towards single leg squats
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 2 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 plank with your arms crossed as seen in this demo video. You will then push strongly through 1 hand to straighten that arm which will cause you to rotate sideways before you lower back to starting position. Repeat on opposite side
Goal: 2 rounds of 15 reps per side
DESCRIPTION: Start in a plank position with your core engaged to create a “turtle shell” back posture. Hold that core as you work your shoulders to make circular movements over your hands as seen in this demo video.
Goal: 2 rounds of 10 reps each direction
Description: Start on the floor on your hands and knees. You will then pick 1 hand up, reaching under you as far as you can, then rotating to open and look to the sky. Repeat on both sides.
Goal: 2 rounds of 10 reps per side
Description: Sit on the floor with legs out straight in front of you, hands on the floor near your hips. You will then lean forward and push forcefully through your triceps to lift you hips up as you work to “kiss your knees” to engage your core for full core compression. Hold this for prescribed time.
Goal: 2 rounds of 2 reps with 20 second holds per rep.
Description: Follow this video working your hips to rotate from a side stance squat to a lunge position. Hold lunge for a count of 3 seconds then repeat on opposite side.
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start sitting on the floor with legs open, 1 hand between your legs, 1 hand behind your hip. You will then lean forward over the leg your hands are straddling to push through your arms to lift your hips off the ground.
Goal: 2 rounds of 8 reps per side