Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Clarity! 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!
Description: This move starts in a pike position. You will perform a needle kick then bring your knee to your chest. Swtich legs. Make sure your core stays tight and you use your glutes to produce the kick. Try not to let your pelvis turn.
Goal: 3 rounds of 5 kicks each leg.
Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground.
Focus on holding your core tight throughout to support your back.
Goal: 3 Rounds, 10 reps per leg per round
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.
Goal: 3 rounds of 5 reps
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 3 rounds of 10 reps
Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 3 rounds of 2 reps with 30 second holds per rep
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.
Goal: 3 Rounds, 20 reps per round.
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 4 reps with 15 seconds of pulsing
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 4 reps each leg x 30 second holds
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.
Goal: 3 rounds, 10 reps
Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. *Focus your thoughts on making the space between your shoulder blades as close together as possible.
Goal: 3 rounds of 10 reps.
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.
*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 5 reps each leg
Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position.
Goal: 3 rounds of 10 reps
Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.
Goal: 3 rounds of 10 circles.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 5 reps each arm with 15 sec holds
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: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: Start by laying on your back with your fingertips on the floor to assist with balance. Tighten your core to come up into a V-Up position bringing your knees to your chest.
Goal: 3 Rounds, 8 reps per round
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 10 reps for as long as you can hold.
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
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: 3 Rounds, 5 reps each direction per round
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 10 reps per leg
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort.
Focus on holding your core tight to keep your spine as neutral as possible.
Goal: 3 Rounds, 5 reps each side per round
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move starts in a sight 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 hold x 5 reps each leg
Description: Laying on the ground with elbows bent and arms directly beneath your shoulders. You will contract your upper core to ensure your shoulders stay in line with your elbow while also keeping your head in neutral to not lose your neck. You will then bicycle your legs keeping your core engaged throughout.
Goal: 3 rounds of 10 reps per leg
Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.
Goal: 3 rounds of 10 reps.
Description: This move begins by laying on your side with your top arm on the ground in front of you. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm going as much of the lifting as possible to get a good tricep workout.
Goal: 3 rounds of 8 reps.
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.
Goal: 3 Rounds, 10 reps per round.
Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back.
Goal: 3 rounds of 8 reps with GOOD FORM
Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult.
Goal: 3 rounds of 5 reps
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 15 second holds 4 reps per side
Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.
Goal: 5 circles each leg in each direction (so 10 circles each leg)