ENJOY YOUR TRAINING!
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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 Alexandra! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
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
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and knees with your knees on a bench/raised surface. You will then be sure that you are flexed at your hips causing you to be in a piked position. From there you will complete push-ups working to move through your full range of motion (head to floor).
***THIS MOVE IS BEING DONE ON YOUR KNEES FOR NOW. WE WILL PROGRESS TO FEET AS YOU GET STRONGER***
Goal: 2 rounds of 8 reps
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lay on your stomach and squeeze your glutes and lower back working to hold the position.
Goal: 3 rounds of 45 second holds
Description: Start sitting on the floor and lift your legs and core to make a V position with your hands out straight in front of you. You will hold this position being sure to hold your core engaged.
Goal: 1 round of 5 reps, 30 second holds with a 15 sec rest between reps.
Description: Focus on lifting your hips as high as possible and hands facing towards your feet.
Goal: 1 round of 5 reps, 30 second holds with a 15 sec rest between reps.
Description: Focus on really working to bring the knees to your chest.
Goal: 2 rounds of 4 reps
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: This move starts laying on your back with both feet out straight. You will then pull your knee to your chest being sure that the opposite leg stays straight out on the ground. From there you will then straighten the bent knee working to straighten it fully while keeping your leg against your chest.
Goal: 2 Rounds, 30 second holds per leg per round.
Extra Notes: You might not hit 30 seconds every round or even do all 2 rounds, 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 sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 2 Rounds, 10 reps per round.
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, 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 plank position on your elbows. You will then contract your core causing your back to round like a “turtle shell.” You will then hold that core contraction as you lean forward allowing your hips to drop into a plank position before returning to the piked plank position.
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, 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 laying on your back with 1 leg bent at 90-90 hip and knees. You will then cross the other leg so that your ankle is at your knee. You will then push the crossed leg’s knee towards the wall causing a stretch in your booty area.
Goal: 2 Rounds, 15-20 seconds holds per leg, per round
Extra Notes: You might not hit 20 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit in front of a block/object as seen in this video. You will then take the back leg and swing it around to bring the foot to hover over the object in front of you before returning it to the starting position. Be sure that you work your core and compress forward limiting how much your trunk moves.
Goal: 2 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!