ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Alessia! 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 this video for a full body warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Stand with bottom to wall, legs slightly wider than hip width. From there you will bend at your hips and reach down to touch the ground between your feet. End goal is to get elbows to ground between feet.
Goal: 2 Rounds, 2 reps of 30 second holds per rep
Extra Notes: You might not hit 2 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Have your feet on a surface that will slide. You will then complete this movement thinking there are 2 targets you are circling your feet around.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move is for your hip range of motion and strength. Be sure to use your arms on the raised surface to not over stress your leg.
Goal: 2 rounds of 10 reps per side
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: Sit on the floor with legs open (straddled). You will then push with your hands to lift your hips off the floor with 1 hand between your legs and 1 hand outside your legs.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with feet on a raised surface in a plank position. You will then walk your hands towards your feet to pike yourself up working to use your core to help stack your hips over your shoulders. Once in the pike position, work to lift 1 leg then the other before walking back out to the plank position
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Engage your core to bring your knees tight to your chest. You will then work your shoulders and obliques to rotate your knees side to side.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on your back. You will then bring 1 knee to your chest keeping the other leg flat on the ground. You will then work to straighten the bent knee to stretch that hamstring.
Goal: 1 round of 3 reps of 20 second holds per rep per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Get into this position and hold using your core to hold the position as you work to “kiss your knees.”
Goal: 2 rounds of 30 second holds
Extra Notes: You might not hit all 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a piked pyramid. You will then rotate to the table position focusing on keeping your glutes engaged to hold your hips high before you rotate again to attain the starting pike position.
Goal: 2 Rounds, 10 reps per direction
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on your hand balancing by getting into a deep squat, then leaning forward placing your inner thighs near your knees against your triceps. As you lean forward you will shift weight to your hands to balance in the frog position.
DON’T USE MOMENTUM.
Goal: 2 Rounds, 2 reps of 30 second holds per round
Extra Notes: You might not hit 2 reps or 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to opposite elbow while you hold your hips low. You will then slide your feet back out to the initial plank position.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to focus on holding your body as stable as you can. You can start this move with feet on ground working to lessen support through your feet.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a lunge with the back leg on a raised surface. You will then work to complete the lunge keeping your torso upright.
Goal: 2 rounds of 10 reps per leg.
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: Start in a tall plank with core engaged for a turtle shell back position. You will then hold this position as you make circles over your hands as shown in this demo video
Goal: 2 Rounds, 20 circles per direction
Extra Notes: You might not hit 20 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo to work your core compression and triceps strength to attain a v-stand hip lift
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked elbow plank holding your core engaged. You will then lift 1 leg up behind you holding your pelvis stable placing it on a solid surface behind you to open your hips.
Goal: 2 Rounds, 3 reps per leg with 20 second holds per rep per leg
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with focus to squat down as shown and touching the floor between your feet
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start this move in hanging. You will then engage your core to bring your knees tight to your chest. You will then work to straighten your knees as seen in this demo working to keep knees high.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This is your first kata!
Goal: 1-3 times per workout