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AMIRA CUSTOM WORKOUT

SPINAL FLEXIBILITY

Hey there Amira!  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!

Form over number of reps always! Listen to your body!

Description: Follow along with this video for a full-body flexibility training

HAMSTRING STRETCH

Goal: 30 s holds 2 x per leg 

ITB STRETCH

WORKOUT 1

SUPERMAN HOLDS

 

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: 2 Rounds, 20 reps per round.

REVERSE CRUNCH

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps. 

Goal: 2 rounds of 10 reps.

CHAIR SQUAT

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you. 

Goal: 2 rounds of 8 reps.

WALKING LUNGES

 

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: 2 rounds of 5 reps each leg

SIDE STEPPING

Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult. 

Goal: 2 rounds of 5 reps

WORKOUT 2

V-STAND 0.25

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. 

ELEVATED SUPER WIDE PUSH UP

Goal: 2 rounds of 5 push ups 

HIP EXTERNAL ROTATION SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up. 

Goal: 2 rounds, 10-15 reps 10s holds

HOLLOWBODY ROCK

 

Goal: 2 Rounds, 2 reps with 15 second holds.

FROG LEG CRUNCH

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down

. Goal: 2 round of 10 reps.

WORKOUT 3

PLANK + GLUTE KICK

Description: Start on elbows in plank. You will control your core and rock you hips side to side.

Goal: 2 rounds of 5 reps each side

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance. 

Goal: 2 rounds of 5 reps each leg 3s hold at bottom

V UPS

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: 2 rounds of 10 reps

** CATCH BEHIND YOUR KNEES**

WALL SIT

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them. 

Goal:2 rounds 3 reps with 20 second holds per rep

HIP BRIDGE MARCHES

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs. 

Goal: 2 Rounds, 10 reps per side, per round