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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALICE PARK WORKOUT

Hey there Alice!  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!

DAY 1

MASTER WARMUP

Description: Follow along for a fabulous full-body warm-up.

Goal: 1 round at the start of your workout.

PLANCHE LEANS (LIFT LEGS NOT HOLD)

Description: Start in a plank position holding core tight. You will then rotate making circles with your shoulders over your hands.

Goal: 4 rounds of 5 reps each direction

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SIDELYING TRICEPS DIPS

Description: Start in sidelying with knees bent and on top of each other. You will then cross the bottom arm across your torso being sure that your arm stays tight to your chest. The top hand will be positioned underneath (or nearly underneath) the bottom shoulder. From there, you will push your elbow straight to lift your torso off the floor. 

Goal: 4 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS PUSHING THROUGH HEELS

Description: Start laying on the floor with knees bent and feet flat on floor. From there you will squeeze your glutes strongly to lift your hips while pushing down through your heels and your hands to lift yourself into a bridge. Once up, you will try to straighten your knees slightly to shift you towards your head to get the glutes to really activate. You will then do arm push-ups keeping pressure through your heels to push weight forward towards your hands. 

Goal: 4 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TUCK-UPS

Description: Laying on your back with legs and arms straight out. Contract core to pull your knees to your chest while you hands reach and grab your shins near your knees. Then release and slowly lower your legs and arms back to starting position. 

**Be sure to really compress your legs into your chest to work on tucks for flips. 

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your 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 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PELVIC TILT, LEG LIFTS

Description: Start laying on the floor. You will then contract your core to tilt your pelvis so your lower back is flat on the ground. You will then squeeze your glutes to lift your hips while holding your core active to keep the pelvis tilted. Once you lift, you will then march your feet each side to work on stabilizing and hip control.

Goal: 4 rounds of 8 reps per leg.

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO V STAND

Description: Start sitting on floor with legs out straight and toes pointed with hips lifted up in front of you. You will then forcefully contract your core to pull your hips backwards between your hands.  

Goal: 4 rounds of 7 reps

Extra Notes:  You might not hit 7 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SIT-UP NEGATIVES

Description: Start sitting with knees bent on the floor. You will then lower your trunk to the floor focusing to keep your core engaged by rounding your back. Only lower yourself as low as you can return to the top sitting position. 

Goal: 4 rounds of 10 reps.

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CAT-COW PUSH-UPS

Description: Start on hands and knees with hands facing towards each other. You will then contract your core to round your back to attain the “cat” position. From there you will lower yourself to the bottom of the push-up allowing your back to arch/drop down into the “cow” position. You will then push to the top of the push-up and return to the cat position. 

Goal: 4 rounds of 8 reps.

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FOUNDATION KATA

FOLLOW ALONG FOR A GREAT OVERALL MOVEMENT WORKOUT. COMPLETE SLOWLY TO INCREASE THE WORKOUT DOING 3 ROUNDS YOU WILL FEEL THE BURN!

DANCERS CROSS LEG TORTURE

Description: Start laying out on the ground activating your upper core to lift your shoulders off the ground with legs straight. You will then hold your upper body off the floor while you lift 1 leg straight towards the ceiling before bending your knee and touching your outer foot to your opposite knee. Repeat on each side. 

Goal: 4 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND PUSH-UPS

Description: Start with knees on a raised surface and hands on floor. You will be sure to enter into a piked position. Once there, be sure to engage your core so your back doesn’t arch as you complete push-ups. It’s ok to start with shallow push-ups. As you become stronger, your depth will increase. 

Goal: 4 rounds of 10 reps.

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-HANDSTAND HOLDS

GOAL: 5 REPS OF 30 SEC HOLDS