Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Ann! 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: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Work this movement to work your ankle and knee mobility and strength
Goal: 1 Round, 15 per side
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: Work this for a great calf stretch
Goal: 1 Round, 10 reps with 5-10 second holds per rep
Description: Start in a pike position and walk forward holding pike, with 1 leg and opposite hand at the same time. Pretend you are a cat walking on a wire.
Goal: 1 Round, 40 steps per side
Extra Notes: You might not hit 40 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with knees straight, legs lifted to 90 degrees at hips. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to hip position of about 45 degrees. DO NOT USE MOMENTUM. AND DON’T LOWER LEGS ENOUGH THAT YOU FEEL IT IN YOUR LOWER BACK
Goal: 1 round of 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT
Goal: 1 round of 25 reps
Extra Notes: You might not hit all 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move leaning against the wall to maximize your triceps strength to help for running arm strength.
Goal: 1 round of 20 reps
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Complete lunges as shown in this video to work your hip range of motion as well as strength.
Goal: 1 Round, 20 reps per leg
Extra Notes: You might not hit 20 reps, 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 and grabbing your heels to pull your legs open and down towards the ground to stretch your legs and lower back
Goal: 1 Round, 20 second hold x3 reps w/5 second rest between reps
Description: This move starts by laying on your back and grabbing your heels with your knees bent. You will then work to push your knees to the ground on the outside or your body focusing to hold your back flat to the ground.
Goal: 1 Round, 20 second hold x3 reps w/5 second rest between reps
Description: Lay on the floor with your legs straight and both to 1 side of a chair that is in the middle of your hips. You will then lift those legs up and to the other side and repeat on both side.
Goal: 1 Round, 15 reps per side
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Lift into a table position as seen here. Once there, hold the table through glute activation and work to lift 1 leg or 1 arm up at a time in a circular routine.
Goal: 1 round of 15 reps per direction
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by bringing 1 leg behind you so you can squat down allowing the back leg to slide sideways so your pelvis doesn’t rotate working to squat as low as possible. Goal is to keep the leg straight that is sliding.
Goal: 1 round of 15 reps per side
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 standing in front of a vertical pole or door frame. From there you will cross 1 ankle over the opposite knee. Hold that leg crossed as you squat down working to drop your hips down to your butt without arching your back throughout the whole squat.
Goal: 1 round of 15 reps per leg
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: Do this movement in as seen with butt to wall working on your leg flexibility.
Goal: 1 round of 3 reps, 20 second hold per rep
Extra Notes: You might not hit 20 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in standing. You will draw your knee to your chest tightly using your core as you put your arms out to the side. You will then use your hips and core to transition the lifted leg behind you to the “warrior” pose working on your balance and small muscle control in hips. Return to crane position and repeat.
Goal: 1 round of 15 reps per leg.
Extra Notes: You might not hit all 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 a piked elbow plank position. You will then push through both hands using your triceps to come to a piked plank position. Then lower back down into the piked elbow plank position.
Goal: 1 Round, 20 reps
Extra Notes: You might not hit 20 reps each round, 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 will then engage your core to step forward working to move into a deep squat position with legs outside your hands.
Goal: 1 round of 15 reps per leg
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 laying on your back with arms out to the side of you. You will then lift 1 leg and the opposite hand to meet in the middle. BE SURE TO LEAVE THE HAND THAT IS NOT LIFTING ON THE GROUND TO SUPPORT FULL ROTATION IN YOUR BODY TO MAXIMALLY ENGAGE YOUR OBLIQUES.
Goal: 1 Round, 20 reps per side
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move with feet about shoulder width. Then do as much of the push-up as you can then shift weight back so butt touches heels to stretch your lats and work your whole body
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!