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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SARA SCHWAB CUSTOM WORKOUT

Hey there Sara!  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 45-60 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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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

SUPERMAN ROCKS

Goal: 4 rounds of 15

V-UPS WITH SOFT BLOCK

Item you are transferring should be light-weight. Goal is to really push the range of motion to reach your toes each time

Goal: 4 rounds of 15 reps

ELBOW CARTWHEELS

Goal: 4 rounds of 10 reps per side

WALL WALK-DOWNS

**Only go as low as you can control down and back up. Ensure that you are returning to standing without twisting

Goal: 4 rounds of 5 walkdowns

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness. 

Goal: 4 rounds of 7 reps per side.

1 ARMED HANDSTAND KICK-UPS

Goal: 4 rounds of 5 reps per side.

DAY 2

MASTER WARM-UP

Follow along for a full body warm-up

WALL PIKE HANDSTANDS

Goal: 5 rounds of 2 reps with 20 sec holds.

HANDSTAND HOLDS

Goal: 5 rounds of 30 sec holds per round.

AIR FLARES

4 sets of 5 reps per side.

JIGSAW ON TRAPEZE

Goal: 4 rounds of 5 reps per side.

SKIN THE CAT ON TRAPEZE

Goal: 4 rounds of 8 reps.

SPLIT ROLL-UPS

Description: Start in a double foot lock. Then go into a splits position. Holding onto the front silk, rotate your legs keeping the split position as much as possible rolling the silks along the back leg twice before undoing it and completing on the other leg.  

Goal: 4 rounds of 5 reps per side.

EXTRA SILK WORK

MONKEY CLIMB

FOOTLESS CLIMBS

DRAGON TAILS

WRIST LOCK ROUTINE