Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: Start in a plank position with feet on a raised surface. You will then complete push-ups bringing 1 knee to the same elbow as you bend, then returning the foot back to the bed into a plank position. This is 1 rep.
Goal: 1 round, 15 reps per side
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: 1 round of 15 reps per side
Extra Notes: You might not hit all 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 movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 12 reps per direction
Description: Start in a plank position with feet at wall. You will then place your feet onto the wall and walk up into a handstand position.
Goal: 1 round 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: 1 round 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: 1 round of 2 reps, 30 second holds per rep
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: Follow the video to build your shoulder and hip strength for future swipes. Begin slowly to learn to motor coordination.
Goal: 1 round of 10 reps per direction
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: 1 Round, 3 reps of 30 second holds per round
Extra Notes: You might not hit 3 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: Start in a pyramid push-up position with hands making a diamond shape. You will then work push-ups as seen in this demo
Goal: 1 round 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: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 10 pulses
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: 1 round of 15 reps per leg.
Extra Notes: You might not hit all 15 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 2 layers of yoga blocks, knees on floor and hands outside the knees. You will then engage your core to lift your hips up above your head to a piked handstand position before you lower back to the starting position. Only tap your knees to the ground
Goal: 1 round of 8 reps
Extra Notes: You might not hit 8 reps, 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: 1 round 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 to lift your shoulders up into a bridge position with wrists at the wall.
Goal: 1 round of 8 reps
Extra Notes: You might not hit 8 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 horse stance squat position. You will then work to shift to 1 side, increasing the weight through that leg and hip working towards single leg squats. Return to the middle before repeating on the opposite side.
Goal: 1 round of 15 reps per leg
Extra Notes: You might not hit all 15 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: 1 round 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 is your first kata!
Goal: 1-3 times per workout