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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 flexibility 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: 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 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: Focus on keeping your hips up the entire time (whether in the table or piked position.
Goal: 1 round of 10 reps per direction
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: Work on building your shoulders and core with this movement.
Goal: 1 Round, 7 reps per direction
Extra Notes: You might not hit 7 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 without the weight
Goal: 1 round 3 reps of 10-30 second holds per rep
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 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 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 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: 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: Work to strengthen your hanging grip strength and 1 arm hanging strength
Goal: 1 round 5 reps each direction per hand
Description: Work to strengthen your balancing on your hands and core strength for the frog stand hold
Goal: 1 round 60 second hold
Description: This is your first kata. Work to link movements together as shown in this demo video
Goal: 1 round 2-3 reps