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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

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ABI FINELLI CUSTOM WORKOUT

Hey there 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 15-20 MINUTES 4 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1

FLARES AROUND THE WORLD

Goal: 30 sec in one direction, 30 sec rest. 3 times each direction.

PRESS HANDSTAND HOLDS

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: 30 sec hold, 30 sec rest. 3 times. 

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 30 sec hold, 30 sec rest. 3 times. 

WORKOUT 2

FRONT SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: Do it for 30 sec in one direction, 30 sec rest. 3 times each direction.

V-STAND FLEXIBLITY

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 30 sec on, 30 sec rest. 3 times. 

BRIDGE WEIGHT SHIFTS

Description: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.

Goal: 30 sec bridges, 30 sec sec. 3 times.

WORKOUT 3

FROG PULSES (HANDSTAND PRACTICE)

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 30 sec hold, 30 sec rest. 3 times. 

PIKE PUSH UP

Description: Begin with your feet on the FLOOR with your body 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 30 sec on, 30 sec rest. 3 times.

HOLLOWBODY TO SUPERMAN HANG ON STAIR

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 30 sec on, 30 sec rests. 3 times. 

WORKOUT 4

STALDER ROLLS

Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.

Goal: 30 sec of rolls, 30 sec rest. 3 times.

STAIR COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch. 

Goal: 30 sec holds, 30 sec rests. 3 times each leg. 

BENT KNEE V STAND COMPRESSION HOLDS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.

Goal: 30 sec holds, 30 sec rest. 3 times. 

FLEXIBILITY

QUAD STRETCH

SUPINE HAMSTRING STRETCH

FIGURE 4 AGAINST WALL