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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CLARE BAROS CUSTOM WORKOUT

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!

BONUS: FOUNDATION KATA

WORKOUT 1

INCHWORM

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 2 rounds of 3 minutes 

TWIST SQUAT

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: 2 rounds of 15 reps per leg.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 2 rounds of 10 crunches

SUPERMAN TO V ROLL

Description: Begin on your stomach and contract into a superman. Roll to your stomach then up into a V. Lower back down and roll back to superman.

Goal:2 rounds of 10 reps.

PIKE ELBOW TO HAND PUSH-UP - 2 HANDS

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

PIKE HOLDS

Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.

Goal:2 rounds of 60 second holds x 2 reps

LUNGE TO NEEDLE KICKS

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

PANCAKE STRETCH

Goal: 30 second holds x 4 reps

PIGEON WITH CHEST UP

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

WORKOUT 2

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 2 rounds of 2 reps.

SIDE PLANK LEG LIFTS

Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.

Goal: 2 Rounds of 5 reps each side

PIKE HANDSTAND WALK IN - 1 LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal:2 rounds of 5 reps each leg

STRADDLED SUPERMANS

Description: Begin on your stomach with arms overhead. Keep your knees straddle as you separate your legs into a straddled position. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal:2 rounds of 15 reps

WAVE PUSH UPS

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.

HOLLOW TUCK TO V

Description: This moves begins on your back. Perform a modified V-up bringing your knees and elbows together. Then return to hollowbody and perform a full V-up with straight arms/legs.

Goal:2 rounds of 10 reps

HANGING CRUNCH ROTATIONS

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

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.

Goals: 15 second holds x 5 reps. 

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second holds. Repeat 4 times each leg.