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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ABI FINELLI CUSTOM WORKOUT

Hey Abi!  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!

Form over number of reps always! Listen to your body please!

FROG STAND

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.

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

FOUNDATIONAL KATA

~ DAY 1 - AM ~

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 10 rolls slow and controlled

LAT STRETCH

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.

QUAD STRETCH

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: 15 second holds 4 reps per side

SCIATIC NERVE GLIDE AT HIP

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg. 

Goal: 2 reps for as long as you can tolerate / stop when pain gets worse than >2/10 pain scale 

~ DAY 1 - PM ~

HOLLOWBODY ROCKS

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. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 3 Rounds, 10 reps per round. 

CALF RAISES

Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).

Goal: 3 rounds of 10-20 reps 

SIDELYING TRICEP DIPS

Description: This move begins by laying on your side with your top arm on the ground in front of you. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm going as much of the lifting as possible to get a good tricep workout.

Goal: 3 rounds of 8 reps. 

WALL FRONT SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 2 rounds of 6 reps consecutively

GARGOYLE SQUATS

Description: Follow the video for a deep stretch and hip opening squat.

Goal: 3 rounds of 10 reps. 

~ DAY 2 - AM ~

SEATED HAMSTRING STRETCH

Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh.

Goal: 30 second holds x 4 reps each leg

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 2 reps each arm with 15 second holds

SCIATIC NERVE GLIDE AT KNEE

Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction as you bend your knee to 90 degs. Use your arms to keep your thigh at the correct height. Straighten and bend your knee while making sure only your knee joint is moving.

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg. 

Goal: 2 reps for as long as you can tolerate / stop when pain gets worse than >2/10 pain scale

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

~ DAY 2 - PM ~

BICYCLES

Description: Laying on the ground with elbows bent and arms directly beneath your shoulders. You will contract your upper core to ensure your shoulders stay in line with your elbow while also keeping your head in neutral to not lose your neck. You will then bicycle your legs keeping your core engaged throughout.

Goal: 3 rounds of 10 reps per leg 

BIRDDOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 3 rounds of 10 lifts each side (so a total of 20 reps) 

FULL UP

Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.

Goal: 3 rounds of 10 reps. 

REVERSE PLANK TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

Goal: 3 rounds of 8 reps 

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 2 rounds of 6 reps consecutively

~ DAY 3 - AM ~

FRONT SPLIT

Description: This move starts by placing the stretching leg onto a raised surface at a height challenging but comfortable to you. Put the surface STRAIGHT IN FRONT OF YOU! Don’t let yourself compensate by turning. 

Goal: 30 second holds x 4 reps each leg

SCIATIC NERVE GLIDE AT ANKLE

Description: Sit on the edge of a supportive surface such as a chair or couch. Round out your neck, back, and pelvis. Straighten one leg out and make sure your knee stays straight. You will then pump your ankle (ankle up, toes up. Point ankle down, toes down).

STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg. 

Goal: 2 reps for as long as you can tolerate / stop when pain gets worse than >2/10 pain scale

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 15 sec hold x 4 reps each leg.

FIGURE 4 AGAINST WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 15 sec hold x 3 reps each leg. 

~ DAY 3 - PM ~

HIP BRIDGE MARCHING

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs.

Goal: 3 Rounds, 5 reps per side, per round 

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 2 rounds of 6 reps.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 8 crunches.

*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.* 

MODIFIED PUSH-UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 2 rounds of 8 reps. 

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

Goal: 3 rounds, 10 reps each leg 

~ DAY 4 - AM ~

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. 

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 3 reps with 15 sec holds 

HIP ROTATION STRETCH

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.

*Each rep includes a clockwise and a counterclockwise rotation.*

Goal: 2 Rounds, 5 reps per leg

Feel free to use a yoga strap here if you would like. Keep your knee straight!​

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 3 rounds of 8 circles.

~ DAY 4 - PM ~

DANCER'S CROSSED LEGS

Description: This move begins with your upper body in a hollowback with your shoulder blades held off the floor in a full crunch. You will then lift ONE leg with a straight knee, cross it over your other leg, raise it back up, then lower it to the floor slowly. Repeat on your other leg.

Goal: 3 rounds of 5 reps each leg. 

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 3 rounds of 8 reps.

Hollow body!​

WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.

Goal: 3 rounds of 3 reps with 30 second holds per rep

Push lower back flat against the wall the entire time

FOOT SLIDING CORE CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 2 rounds of 10 reps consecutively

SIDE PLANK HIP DIPS

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible.

Goal: 3 Rounds, 8 reps each side