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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CHRYSTAL CRAWFORD CUSTOM WORKOUT

Hey there Chrystal!  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

SPINE FLEXIBILITY

Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down

LUNGED BACKBENDS

Description: Start in a lunged position with the back foot against the wall. You will then lift your arms to be even with your ears. You will then reach back for the wall starting with your arms/shoulders to work to open your shoulders up. 

**Don’t arch your back and instead open the arms/shoulders

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!

COIL SQUATS

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.

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!

STALDER WORK

Description: Start sitting with legs wide. You will then place your hands on either side of 1 leg leaning forward to then lift your bottom off the ground. Be sure you keep your core engaged to assist with lifting the hips

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!

HANGING CRUNCHES

Description: Start in hanging position. You will then crunch you knees to your chest holding your shoulders active to limit any swinging.

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!

HANDSTAND HIP CIRCLES

Goal: 4 rounds of 5 reps per side

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!

HANDSTAND HOLDS

Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand! 

Goal: 4 reps of 30 sec holds on, 15 sec rest, 1 set

Extra Notes:  You might not hit 30 seconds 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

MASTER WARM-UP

Description:  Follow along with this for a great full body warm-up.

Goal:  1 Round at the start of your workout

TABLE CROSS-OVER CRUNCHES

Goal: 4 rounds of 8 reps per side.

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!

SQUAT TO STALDER

Description: Start in a wide squat. You will then place your hands on the floor, between your feet working to get the hands behind the line of the heels of your feet. As you can, you will then deepen your squat and work to lift your feet in front of you to balance fully on your hands

Goal: 4 rounds of 3 reps.

Extra Notes:  You might not hit 3 reps or all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. To assist your hips, as you move your arms from pike to table, think to move the arm in an arch so that your arm nearly swipes across your face. This will help to open your chest and shoulders. 

**1 rep is pike to table to pike position**

Goal: 4 Rounds, 3 reps per direction

Extra Notes: You might not hit 3reps 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: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. Once up, lift 1 leg at a time to progress this one even further!

Goal: 4 Rounds, 10 reps per leg, per round.

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!

HIP WIPERS

Description: Start laying on floor with 1 leg bent up towards your stomach and flat on floor with the other leg bent with heel towards bottom while still being flat on floor. You will then lay there working to keep your pelvis flat to the ground, opening up your hips.

**Focus to keep hips level so no rotation occurs.

Goal: 1 round of 6 reps per leg with 10 sec holds per rep.

Extra Notes:  You might not hit 6 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!