Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Amy! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
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: 1 Round, 10 rolls
Extra Notes: You might not hit 10 rolls, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by contracting your core to tilt your pelvis backwards a you contract your glutes to lift your hips off the ground with arms straight, fingers facing your feet. Once your hips are lifted you will lift 1 leg at a time to “march” your legs while holding your pelvis parallel to the ground not allowing it to roll all over the place.
*Be sure to not arch your back throughout this move.
Goal: 3 rounds of 10 reps per side.
Extra Notes: You might not hit 10 reps every round or even do all 3 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 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 with a pillow or something else between your legs. Once in this position, you will hold this position for a count of 10 seconds.
Goal: 3 Rounds, 3 reps of 10 second holds per round
Extra Notes: You might not hit 10 seconds every rep, or even do all 3 reps every round or even do all 3 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 elbow plank. You will then lean forward holding your core tight while your hips lower to the low plank position before you return back to the piked plank position.
Goal: 3 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round, or even do all 3 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 the ground on your stomach. Position arms so you are comfortable. From there you will squeeze a yoga ball between your feet holding your knees tight as you squeeze your glutes to lift the ball and your legs off the ground. DO NOT arch your back on this movement. It is only your glutes we are looking to activate.
Goal: 3 Rounds, 8 reps per round
Extra Notes: You might not hit 8 reps every round, or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start kneeling with hands slightly higher than your shoulders. You will tuck your core so that it is fully engaged. You will then allow your elbows to bend bringing your elbows to your surface before pushing back to starting position. Be sure to keep your elbows tight in to maximize triceps engagement.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to bring your back hip all the way around so your pelvis looks back compared to the starting point.
Goal: 3 Rounds, 10 reps per side per round
Extra Notes: You might not hit 10 reps every round or even do all 3 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 the floor. You will then engage your glutes strongly to lift your legs off the ground, followed by your lower trap to lift your arm up. You will hold this position for the prescribed time.
***You keep your arms straight (video has bent arms.)***
Goal: 3 Rounds, 3 reps of 10 second holds
Extra Notes: You might not hit 5 reps every round or even do all 3 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 the ground with upper core engaged. You will then lift 1 leg at the same time as the opposite arm reaching the hand to you to your foot while keeping the opposite arm on the ground as demonstrated in video.
Goal: 3 Rounds, 8 reps each side per round
Extra Notes: You might not hit 5 reps every round or even do all 3 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 with shoulders on yoga ball, knees bent and glutes active to hold your hips up, level with the ground. You will hold this glute contraction as you rotate your shoulder side to side.
Goal: 3 Rounds, 8 reps each side per round
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a great spine flexibility training working to improve movement throughout your entire spine.
Goal: 1 round with 10 reps if reps are prescribed or 30 second holds if holds are prescribed.
Description: This move starts in standing with upper body support on the side of the leg you are not moving.
Goal: 3 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 reps every round or even do all 3 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 plank position. You then will hop your feet forward and wide to attain a stalder position.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked position with hands and feet on floor. You will then complete push-ups working to keep your elbows from flaring out.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 reps every round or even do all 3 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 seated with knees bent, feet flat on the floor. You will then lift 1 leg so the shin is parallel to the ground as you rotate your trunk to reach for your foot.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 10 reps each direction per round
Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!