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AURORE MALVEZIN CUSTOM WORKOUT

Hey there Aurore!  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

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great shoulder and hip stretching program.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

PIRIFORMIS STRETCH

Description:  Lay down on floor and position yourself so that 1 leg is bent so bottom of foot is flush on wall while knee and hips are bent to 90 degrees. You will then cross the other leg so that the ankle is on the knee of the first leg. You will then push the knee of the crossed leg towards the wall. Be sure that your pelvis does not lift off the ground or swing as you do this stretch.

Goal:  1 round with 5 reps per side, 20 sec holds per rep.

REVERSE PRESS WALK-DOWNS

Description: Start with feet on wall/ladder and on hands so that your hips are stacked over your shoulders. You will ensure that your core is engaged to support your back to not allow arching. You will then walk your feet down the wall, holding that stacked position throughout. 

Goal: 4 rounds of 5 reps 

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

SQUAT TO STALDER

Description: Start in a deep squat with hands between your feet working to get your hands behind the line of your heels. You will then squeeze your quads strongly to lift the legs in front of you focusing to keep your hips lifted as much as possible through core activation. 

Goal: 4 rounds of 5 reps 

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

PLANK COMPRESSION WORK

Description: Start in a plank with feet on a surface that can slide. You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward bringing your legs in between your feet to position yourself into a plank in front. You will then further engage your core to slide your feet back between your arms returning to the original plank position. Focus of working your core compression with this move.

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!

HANGING PIKE LIFT

Description: Start hanging form a bar or bar equivalent. You will then crunch your legs to your chest working to bring your knees all the way to your chest before returning the legs down to straight. 

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!

BRIDGE PUSH-UPS W/PUSH FOR SHOULDER RANGE

Description: Start in a bridge. You will then place your feet together on the wall and push yourself towards your hands to work on opening your shoulders

Goal: 4 rounds of 8 reps.

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

BENT KNEE TO STRAIGHT KNEE V-STANDS

Description: Start sitting on the floor with hands next to thighs. You will then contract your core to support your back as you bend your knees to your chest. From there you will strongly contract your triceps and lower traps to lift your bottom up off the ground.

Goal: 4 rounds of 3 reps with 10 sec holds per rep

Extra Notes:  You might not hit 3 reps every round, hold each rep for 10 seconds, 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

SPINE FLEXIBILITY

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

SUPINE HAMSTRING STRETCH

Description: Start laying on the floor bringing 1 leg to your chest, while the opposite leg remains straight and flat on the floor. From there you will then straighten the leg that is at your chest to fully straighten your knee working to grab your foot pulling leg towards head. 

**GOAL IS TO OPEN YOUR HIPS AND HAMSTRINGS WITHOUT ARCHING YOUR BACK OR BENDING YOUR KNEES**

Goal: 1 Round, 3 reps of 20 second holds per rep per side.

Extra Notes: You might not hit 20 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to touch the floor. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the 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!

PRE-PRESS HANDSTAND HOLDS

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 make all the rotation occur at your hips (allowing the knees to follow the feet that do rotate.) Be sure that our pelvis remains even throughout as well 

Goal:  4 Rounds, 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!

HOLLOW-BODY ROCKS

Description: Lift hips by first contracting your core to tilt your pelvis backwards. You will then squeeze your glutes strongly to lift your hips up into a hip bridge. Once you are in the bridge, you will lift 1 leg at a time to “march” in place being sure to maintain your glute contraction to stabilize your pelvis.

Goal: 1 round of 100 rocks

Extra Notes:  You might not hit 100 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PULL-UPS ON TOES

Description: Start hanging from pull-up bar or equivalent with your legs on the ground. You will then complete a pull-up movement allowing your feet to remain on the floor for balance and support

Goal: 4 rounds of 10 reps.

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

1 LEG PLANCHE LEANS

Description: Start in a plank position. You will then engage your core to cause a rounding of your back (think turtle shell) which will cause your pelvis to tuck in towards ribs. You will then lean forward bringing shoulders past hands. From there, you will engage your glutes to lift 1 leg up while you keep your core engaged to hold the turtle shell position. 

Goal: 4 rounds of 8 reps per side with a 5 sec hold per rep.

Extra Notes:  You might not hit 8 reps each round, or complete 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

PIKED HANDSTANDS ON WALL

Description: Your goal is to hold stacking of his and shoulders working to increase your comfort in your hips moving forward as you flex to further progress to press-handstands. 

Goal: 4 rounds of 5 reps.

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

STALDER ROLLS

Description: You will start with a low press working to progress to a full handstand in the future. REMEMBER to tuck your head as you come forward and allow your arms to bend to ensure you land on your mid back and not your neck. 

Goal: 4 rounds of 5 reps

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

ROW TO MUSCLE-UP

Description: Work to pull to armpits on the row before you transition to the dip portion. 

Goal: 4 rounds of 10 reps.

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

V-STAND CORE WORK

Description: No weight is needed here. Your goal is to hold the compression as much as possible throughout. 

Goal: 4 rounds of 10 reps

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

HANDSTAND BLOCK PUSH-UPS

Description: Use your yoga blocks for this. Be sure that you give a little room between the wall and the blocks. This move leads to future handstand walking and 1 armed handstands. 

Goal: 4 rounds of 5 reps per side.

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

SEATED HIP ROTATION KICKS

Description: Your goal is to limit trunk compensations working core to bring your leg around. Set-up with yoga blocks stacked on top of each other the tallest way you can.

Goal: 4 rounds of 8 reps per leg.

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