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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BRANDEE SANDERS CUSTOM WORKOUT

Hey there Brandee!  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 ANYTIME, ANYWHERE WARM-UP

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

BODY ROLLS

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

Extra Notes:  You might not hit 7 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!

SNAKE SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees) with legs wider than shoulders. Then shift all weight to one leg so hip, knee and foot are all in alignment and then straighten the opposite leg away from the bent knee. Sink as low as you can on that side, then transition to the other leg trying to keep the hips the same height as you transition.

Goal: 4 rounds of 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!

CRUNCH SQUATS

Description: Start with legs together, feet touching. You will then squat down as low as you can trying to get your bottom to touch your heels

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 L LIFTS

Description: Hanging on a pull-up bar or equivalent surface, bring your knees to an L position and attempt to bring those feet to the pull-up bar or equivalent surface.

Goal: 4 rounds of 10 lifts

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!

SPLIT PULSES

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

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!

DAY 2

WALL SPLITS

Goal: 5 rounds of 5 reps per leg.

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!

HANDSTAND HIP CIRCLES

Description:  This move starts in a handstand position against the wall with stomach facing the wall. You will then complete circles on each leg (1 at a time) making sure you start by bringing your leg inwards on each side. 

**Focus on holding your core tight throughout to support your back not allowing the back to arch and keep your legs straight.

Goal:  4 Rounds, 5 reps per leg per round

Extra Notes:  You might not hit 5 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!

HIP ROTATIONS (WIPERS)

Description: Start laying on floor with both legs bent so that the back foot is attempting to touch the bottom and the front leg is bent upwards towards the hip. You will then work to keep your pelvis flat to the ground holding the position for a count of 10 before rotating the legs to the other direction.

Goal: 4 rounds of 5 reps per leg.

Extra Notes:  You might not hit 5 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!

V STAND

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

.75 HANDSTANDS

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to allow feet to come off the ground. Once balanced keep hips high (near vertical) and attempt to lift 1 leg off the knee to extend upwards towards the sky working towards progression of handstands.

Goal: 4 sets of 10 reps per leg.

SPINE FLEXIBILITY

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

DAY 3

HANDSTAND PUSH-UPS ON BLOCK

PLANK HIP ROTATIONS

PIKE TO TABLE TURNS (TURN R HAND OUT SLIGHTLY)

ROCKING STALDER PUSH-UPS