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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.