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Send vids so we can celebrate your wins with you!
Hey there Alex! Here’s your custom workout. 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. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
*I do not care as much about the number of reps you achieve as I do your form. Please listen to your body and when you hit form fatigue, move onto the next one. We are going for lifelong fitness here!*
Description: Follow along with this video for a nice spine mobility activity.
Goal: 1 round at start of workout for warm-up. Do each move for 10 reps
Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.
Goal: 30 reps (NO ROUNDS – Superset at the beginning then you’re done with it)
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.
Goal: 2 rounds of 10 reps each leg.
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression.
Goal: 2 rounds of 10 reps each leg
Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders.
YOU ARE NOT BRINGING A LEG OFF THE WALL YET!
Goal: 2 rounds of 1 handstand x 30-45 seconds
Description: This move begins with your upper body in a hollowback with your shoulder blades held off the floor in a full crunch. You will then lift one leg with a straight need, cross it over your other leg, raise it back up, then lower it to the floor slowly. Repeat on your other leg.
Goal: 2 rounds of 5 reps each leg.
Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.
Goal: 3 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! I want your hips to stay as high as you can get them and no rocking at your hips. If you start to lose form, take a break.
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.
(DO BETTER THAN SHE DOES IN THE VIDEO)
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 4 reps with 15 seconds of pulsing
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 2 rounds of 5 rolls slow and controlled
Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground.
*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*
Goal: 2 rounds of 5 reps.
Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow. Extend one leg back as the video shows and hold x 10 seconds.
Goal: 2 rounds of 2 reps each leg
Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.
Goal: 2 round of 8 reps each leg.
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 2 rounds of 5 reps each leg.
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
**Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**
Goal: 4 reps each leg with 15 second holds
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg