Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Marie! 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 and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down.
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: This move starts Standing with your butt to the wall, feet slightly wider than your hips. You will then lean forward to stretch your hips reaching for the floor as you keep your butt/hips against the wall. Hold at the bottom.
Goal: 2 reps of 30 second holds
Description: Follow this demo video which shows how to begin the movement. You will then use your hands on your knees to give some support as you work the depth of the squat.
Goal: 2 rounds of 10 reps
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 2 rounds of 10 push ups.
Description: Work on this position to work your hips and core
Goal: 2 rounds of 30 second holds per round
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: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 2 rounds of 10 reps (5 each way)
Description: Start in a kneeling, elbow side plank position as seen in this demo video. You will then crunch using your core to bring you elbow and knee together over the top side of your body.
Goal: 2 rounds of 10 reps per side
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
DESCRIPTION: Start in a side plank on your elbow and foot with the top leg in front of the bottom leg to help with balance. You will then lift the top arm and cause your body to rotate as you bring the top arm under you then lift and reach behind you before returning to below you.
Goal: 2 rounds of 15 reps each side
Description: Lay on the ground and engage your core to lift your arms and legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 2 Rounds, 25 rocks per round
Extra Notes: You might not hit 25 reps, 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 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 the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground working to use your core to bring your hips backwards.
Goal: 2 rounds of 10 reps
Description: Start sitting on the floor with feet flat, hands behind you. You will then push through your shoulders and your glutes to lift your hips into a table position. You will hold this for the prescribed time.
Goal: 2 rounds of 3 reps, 20 second holds per rep
Extra Notes: You might not hit 3 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: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
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 with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 2 rounds of 10 reps each leg
DESCRIPTION: Start in a plank with feet on a raised surface. You will then hold your core active as you walk your hands towards the raised surface and your feet as you lift your hips into a piked position. Then walk back out to the plank position.
Goal: 2 rounds of 7 reps
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 2 rounds of 10 reps
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: 2 rounds of 30 seconds 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!
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 2 reps each leg