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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALEXIS ORTIZ CUSTOM WORKOUT

Hey there Alexis!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1

BODY ROLLS

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: 5 rolls slow and controlled

PLANK TO STALDER SLIDES

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.

Socks on wood or tile floors works great!

Goal: 3 rounds of 8 reps 

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

Goal: 3 rounds, 8 reps each leg 

TABLE TOP OPPOSITE ARM / LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

CAT - COW PUSH UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 3 rounds of 8 reps. 

PULL UP HOLDS

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on HOLD the pull up in the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 3 holds x 10 seconds

FRONT SPLIT WITH ER

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

PIRIFORMIS HIP STRETCH

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

SPLIT PULSES

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: 5 reps with 15 seconds of pulsing

Workout 1 is complete! I'm proud of you. Keep pushing yourself Alexis! - Bethany 🙂

WORKOUT 2

SINGLE LEG BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.

Goal: 3 rounds of 3 reps per leg

V STAND - LEVEL 0.5

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: 3 rounds of 10 reps each leg. 

PIKE TO PLANK TO ELBOWS

Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.

Goal: 3 rounds of 10 reps. 

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 2 reps for 30 sec

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

Crow + elbows at 90 deg (goal is butt over head to go into handstand.

PRE-BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Come up between shifting left/right if you need to. 

Goal: 3 rounds of 10 reps each direction.

WALL FRONT SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 3 rounds of 5 reps (10 sec holds once in wall split position)

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds x 2-4 reps per side

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂