Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ali! 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 ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training
Description: Follow the video to get your wrists ready for weight bearing.
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 3 rounds of 5 reps each direction
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 3 rounds of 5 reps
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
Description: This move starts by laying on your back. You will then contract your core while lifting your legs in a straddle position. Lift your shoulder blades up off the floor with your arms straight by your ears causing your body to become like the bottom of a rocking horse. Then produce a rock while maintaining the correct shape.
Goal: 3 Rounds of 20 rocks
Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles.
Goal: 3 rounds of 5 reps each leg
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 3 rounds of 2 handstands
Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 3 Rounds, 1 rep x 60 second hold
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.
Goal: 3 rounds of 10 reps each leg.
Description: Hold onto a door frame in front of you. Perform a dragon squat by sweeping one leg behind your other. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 8 push ups.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
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 5 reps for as long as you can hold.
Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal: 3 rounds of 8 reps each leg.
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 6 reps.
Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal: 3 rounds of 8 push ups leading with each arm
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.
Goal: 3 rounds of 10 reps each direction.
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 minute hold
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
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: 10 reps
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 10 reps
Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 10 reps
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.
Goal: 20 reps
Description: Start on elbows in plank. You will control your core and rock you hips side to side.
Goal: 10 reps each side