ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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: 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
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.
Description: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 2 rounds of 5 reps
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.
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: 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
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: 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.
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
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: 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
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: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 3 rounds of 3 attempts
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.