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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CEDRA MAHMUD CUSTOM WORKOUT

Hey there Cedra!  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

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

HANGING WITH SHOULDER ENGAGEMENT

Description: Start in hanging working to hold your shoulders active pulling yourself up a little bit to engage your shoulder blade muscles.

Goal: 3 rounds of 3 reps with 20 second holds per rep

Extra Notes:  You might not hit 3 reps of 20 seconds 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!

TRICEPS WORK ON PARALLEL BARS

Description: Work to hold yourself up on parallel bars engaging your triceps to keep your elbows straight as you work to hold your body off the ground/raised surface you are on.

Goal: 3 rounds of 3 reps of 15 seconds per rep

Extra Notes:  You might not hit 3 reps of 15 seconds 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!

SINGLE LEG LIFTS IN STALDER

Description: Start with feet wide sitting with a vertical surface between your legs. You will then hold yourself up tall working to engage the core to lift 1 leg up at a time. 

Goal: 3 rounds of 8 reps per side

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!

KNEELING HIP CIRCLES

Description: Start by kneeling on 1 knee and lifting the leg outwards creating circles with the lifted leg.

Goal: 3 rounds of 8 reps per side

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!

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 the floor. You will touch a raised surface in front of you with your hands before returning to full standing. 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: 3 rounds of 5 reps per leg

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!

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

KNEELING PUSH-UPS W/CORE ENGAGEMENT

Description: This move starts in kneeling with your core engaged causing your back to round and pelvis to tilt. You will hold that position as you complete push-ups

Goal: 3 rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even hit all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SEATED SHOULDER WORK WITH BANDS

Description: Sit with band across your back. You will then complete arm movement as seen in this video.

Goal: 3 rounds of 10 reps of each move.

Extra Notes: You might not hit 10 reps or all 3 arounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

QUADRUPED HIP CIRCLES

Description:  This move starts on hands and knees working to circle your hips in large circles focusing on glutes activation and balance to not compensate through trunk rotation and shoulder rotation.

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!

HIP EXTENSION AND ABDUCTION IN KNEELING

Description: Start kneeling on 1 knee on a raised surface. You will then lean forward slightly and work to bring the opposite leg (holding it straight) bringing the straight leg back and out (at the same time). 

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!

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. 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!