Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dora! 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!
Description: Follow along with this video for a full-body flexibility training.
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 10 reps
Description: A great ankle and foot warm up / workout.
Goal: Either 10 sec holds OR 10 reps of each.
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: Begin in a gargoyle squat pushing your elbows in to your knees. Then straighten your legs as you reach your hips to the sky.
Goal: 10 reps with 5 second hold in each position
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Holding a yoga block or other light item, slowly and with control, make a circle around your head. Stay in pain free range.
Goal: 3 rounds of 5 reps each way
Description: Perform a pull up using your feet to help you decrease the load on your shoulders
Goal: 3 rounds of up to 5 reps
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: 3 rounds of 8 reps.
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 3-5 reps
Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.
Goal: 3 rounds of 15 rocks.
Description: Put your foot on a round foam roller or yoga block with your other leg straight in the air. Perform hip bridges using your glutes for power.
Goal: 3 rounds of 8 reps each leg.
Description: Work this move to work your hip range of motion and strength.
Goal: 3 rounds, 10 reps per side
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: Raise your rings so when you hang underneath them with your knees bent and feet flat on the floor, your knee is at a 90 degree angle like the video shows. You will then cross one of your legs over the other into a figure 4. Perform 5 rows bringing your hands towards your armpits and squeezing your shoulder blades together. Then switch legs and perform 5 more rows.
Goal: 3 rounds of 10 reps.
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 10 reps
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift in to the copenhagen plank.
Goal: 3 rounds of 2 reps with 15 second hold
Description: Perform a superman lift laying on a box with NO WEIGHT. Allow your hands to fully rest on the front of the box between lifts
Goal: 3 rounds of 8 reps
Description: Work this move to maximize your core engagement for future stalder holds. You can have your hands on parallettes or goal of the floor working to lift both legs together 🙂
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 3 rounds of 8 reps
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging. Raise one leg up at a time and perform a hip circle as the video demonstrates.
Goal: 3 rounds of 10 reps per leg
Description: Start standing on the side of your bench. Side your weight over the elevated foot as you push to stand.
Goal: 3 rounds of 10 reps per leg
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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back. IF able, lift the 2nd foot to hold a full frog stand for 1 sec.
Goal: 3 Rounds of 5 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: 3 Rounds of 10 reps.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg