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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CLARE RYAN CUSTOM WORKOUT

Hey there Clare!  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

FLEXIBILITY WARM-UP

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 per move for warm-up, 30 second holds per move for cool-down

SIDE PLANK CRUNCHES

Description: Start on your elbow on the side and bottom knee bent. You will then work to lift the top leg straight while your arms are straight over your head. Once you attain this position you will crunch sideways working to bring top your elbow to your top knee before returning to the starting position.

Goal: 4 rounds of 10 reps 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!

CORE ARM-CIRCLES

Description: Start laying on your back holding 5 pound weights. You will then engage your upper core to lift your shoulders off the ground. From there you will complete arm circles as seen in the video 

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!

QUADRUPED 1/2 SUPERMAN

Description: Start on hands and knees with core engaged causing a slight rounding of the back. You will then reach out with 1 arm and the opposite leg holding the core active throughout. 

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!

CORE WALL SQUATS

Description: This move starts in a wall squat. You will then engage your core to flatten your lower back against the wall as you hold the squat. 

Goal: 4 rounds of 25 seconds holds per round.

Extra Notes:  You might not hit 25 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!

SPLIT PULSES ON BLOCK

Description: Start by placing 1 leg on a raised surface with the opposite leg straight down on the ground. You will then lean forward trying to touch the ground but keeping an angle so that your hands are in the middle of your legs. 1 rep is reaching down and then returning to standing. 

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!

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

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: 4 Rounds, 5 reps each direction per round.

Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE LOWER CORE WORK

Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground as you bring your knees to your chest. Note that she does not change her knee angle which is how you know you aren’t using momentum.

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!

NEEDLE KICKS TO RAISED SURFACE

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal:  4 Rounds, 8 reps per side per round

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!

PIRIFORMIS HIP STRETCH

Description:  This move starts laying on your back near a wall.  You will then place 1 leg on the wall causing your knee and hip to create 90 degree angles. You will then cross the opposite leg over so that the ankle is near the knee. You will then push the knee of the crossed leg towards the wall causing a stretching in your hip/booty.

***Be sure that your pelvis doesn’t lift/rotate as you push the knee.

Goal:  4 Rounds, 30 second holds per leg, per round

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!

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: 4 rounds of 5-6 reps.

Extra Notes:  You might not hit 5-6 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!

PIKE TO PLANK CORE WORKOUT

Description: Start in a piked elbow plank position. You will engage your core to ensure that your back is slightly rounded. From there you will shift forward into a lower plank holding your core active throughout. You will then return to the piked plank position. DO NOT ARCH YOUR BACK AT ANY POINT

Goal: 4 rounds of 5-6 reps.

Extra Notes:  You might not hit 5-6 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!

MINI-SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing. 

Goal: 4 rounds of 10 reps 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!