ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Jenny! 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!
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 per move for warm-up, 30 second holds per move for cool-down
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. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 4 rounds of 7 rolls
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
**All rotation should be coming from the hips with no discomfort at knees
Goal: 4 rounds of 10 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 4 rounds of 10 reps per leg
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 4 rounds of 15 crunches
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 10 reps
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 4 rounds of 7 reps per side.
Description: Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs.
Goal: 4 rounds of 10 reps per side.
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 5-10
*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.
Goal: 5 rounds of 5 reps.
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.
Goal: 4 rounds of 5 reps per leg
Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.
**Focus to keep hips level so no rotation occurs.
Goal: 4 rounds of 10 reps per leg.
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.
Goal: 4 rounds of 10 reps per leg
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move
Description: Start on elbows in plank. You will control your core to limit hip movements as you kick your legs out and back in at the same time.
*To make this move more difficult be on your hands
Goal: 4 rounds of 20 reps
Description: Start in push-up position. Lift 1 leg up and place against wall “walking” your hands backwards and the lifted leg going up the wall. Keep the leg on the ground straight and foot flat on the floor as you progress up. Then “walk” your hands back out to push-up position returning the foot to the floor before repeating.
*Do all movement on 1 side then switch after all reps are completed.
Goal: 4 rounds of 10 reps per side.
Description: Start in a lunged position with back foot against wall. You will then reach hands above your head for the wall causing your back to arch before returning to standing lunge position. Goal is to open your entire spine and do not hinge at only 1 part.
Goal: 4 rounds of 10 reps per side.
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
*Be sure to look down at your hands as you complete this move.
Goal: 4 rounds of 5 reps per side.
Description: Start with a silk knot. You will then sit back with and lean posteriorly with the knot at your lower back. You then will wind your legs around the silks to provide additional stability. You will then complete reps by reaching up for your feet.
Goal: 4 rounds of 15 reps.
Description: Start with a silk knot. You will then grab the silks and do a small pull-up while you crunch your core to lift your hips upwards. Goal is to then bring the legs back over your head to land behind you.
Goal: 4 rounds of 15 reps.
Description: Start with a silk knot. You will then place your feet on the know (think ankles) with your hands in front in a push-up position. You will then pull your feet towards your core by flexing your hips and inverting your trunk so that your hips are directly over your hands.
*Goal is to keep your legs straight
Goal: 4 rounds of 10 reps.
Description: Climb the silks and then hold yourself on the side of the silk. From there you will do a wide split and rotate your legs to catch the silk with the back leg. You will then lean to the opposite side to complete the “lock.”
*The back leg will be the opposite leg from the side the silk is on
Goal: 4 rounds of 5 reps per side.
Description: Start in a double foot lock. Then go into a splits position. Holding onto the front silk, rotate your legs keeping the split position as much as possible rolling the silks along the back leg twice before undoing it and completing on the other leg.
Goal: 4 rounds of 5 reps per side.