Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Clare! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Remember to do Pike to Table instead of the bridge twist for now
Description: Begin in standing with your feet together. Squat as you lower your hands to the floor. Use your arms to support your weight as you tuck your head and HOLLOW out your spine so it’s the shape of the bottom of a rocking horse. You will then roll forward attempting to continue your momentum so you can land on your feet and come into standing.
Goal: 2 rounds of 3 rolls
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: 3 rounds of 5 reps per leg.
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: 3 rounds of 5 reps each direction.
Description: This move begins with lifting yourself into a chin-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 2 rounds of 5 negatives with at least 5 second lowering
Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.
GOAL: 3 rounds of 5 lifts each leg.
Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal:2 rounds of 8 push ups
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 2 rounds of 5 reps
Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.
Goal:2 rounds of 8 reps each leg
Goal: 30 second holds x 4 reps
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.
*Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 4 reps each leg
Description: Begin in a bent knee V stand position with your hips on the floor. Move your hands forward, then press through your hands to elevate and scoot your hips forward.
Goal: 2 rounds of 10 scoots.
Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.
Goal: 2 rounds of 8 reps
Description: 5 second holds per position.
Goal: 2 rounds of 1 rep each direction
Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 2 rounds of 2 handstands
Description: Raise your rings so when you hang underneath them with your knees bent and feet flat on the floor, your knee is at a 90 degree angle like the video shows. You will then cross one of your legs over the other into a figure 4. Perform 5 rows bringing your hands towards your armpits and squeezing your shoulder blades together. Then switch legs and perform 5 more rows.
Goal: 2 rounds of 10 reps.
Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.
Goal:2 rounds of 8-10 reps.
Description: Go slow to begin. Core engaged throughout.
Goal: 2 rounds of 3 attempts.
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 2 rounds of 5 reps each direction
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.
Goal: 3 rounds of 5 reps each direction
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 10 reps each direction.
Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.