ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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: Lay on the ground and work your hip range of motion in this stretch.
Goal: 2 Rounds, 2 reps of 15 second holds per rep each side
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: You will start laying on your back with legs straddled and toes pointed. Use your core to bring legs up overhead.
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: Start standing in front of a supportive surface. You will then open your hips so that your knees and feet are pointing out slightly. You will then squat as low as you can, keeping your hips tucked under you to not arch your back as you work through as deep of a depth as you can using the supportive surface to help you increase depth on the squat.
Goal: 2 rounds of 15 reps
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 in an elbow plank position with core engaged for a “turtle shell” back posture. From there, you will engage your glutes to lift 1 leg up and out slightly. Focus on ONLY moving the leg and not arching your back losing your turtle shell
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.
Goal: 2 rounds 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 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. Keeping weight over hands, lower head to floor and press back up.
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 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: Focus on holding your hips high through glute activation as you stabilize your pelvis to march in place.
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. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. GO SLOW AND CONTROLLED!
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: You will start standing with feet touching. From there you will work to squat down keeping legs together working to get your butt to your heels.
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!