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COURTNEY ANDERSON CUSTOM WORKOUT

Hey there Courtney!  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!

POSTURE RETRAINING EXERCISES

Perform each exercise for 10-15 reps 🙂 

CHIN TUCKS

Description: This move starts by sitting with good posture (shoulders down and back). You will then perform a chin tuck as if you are trying to make a double chin (back of you head straight back). Refrain from lowering your chin down. The movement should be straight back. You will either feel muscles working under your chin or a stretch at the back of your skull. 

You can also do these laying flat on your stomach!

LOWER TRAP SLIDES

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 off the ground.

BACK EXTENSION

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 off the ground.

SCAPULAR DEPRESSION

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.

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great whole body stretching.

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

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.*

Goal: 3 rounds of 8-10 reps

PISTOL SQUAT TO CHAIR

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 10-12 reps each leg

SIDE PLANK HIP DIPS

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 of 12 reps each side

KNEELING TRICEPS EXTENSION

Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension.

Go as slow and controlled as you can.

Goal: 3 rounds of 10 reps

Move knees farther back to make it more challenging!

V-STAND ON WALL

Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time.

Goal: 3 rounds of 10 reps each leg

WALL QUAD AND HIP FLEXOR STRETCH

Description:  Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.

Goal:  1 round with 5 reps per side, 20 sec holds per rep.

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

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 8 reps each leg

SWEEP SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

PLANCHE 1 FOOT TAPS

Description: Start on hands and knees with knees between your hands. You will then engage your core strongly to lift your knees tightly to your chest. Keeping knees to chest, tap one foot off the ground.

Goal: 3 rounds of 10 reps each foot 

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: 3 rounds of 12 reps each side

HIP ROTATIONAL STRETCHING

Description: Lay on your back with your legs as the video shows. You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 3 rounds,10 second holds x 5 reps each direction.

 Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 3 Rounds x30 second holds per leg.

DAY 3

FOOT SLIDING CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 3 rounds of 15 reps

CRUNCH SQUATS

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 3 rounds of 12 reps

V-UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal:3 rounds of 10 reps

V-STAND - 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 3 rounds of 5 reps each leg

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 3 rounds of 10-12 reps

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body. 

Goal: 1 round of 4 reps each leg x 30 second holds