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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

COURTNEY ZANI CUSTOM WORKOUT PROGRAM

Hey there Courtney!  Each workout is designed to take you 10-15 minutes. Cut yourself off at 15 minute regardless so you don’t overwhelm your schedule for the day. You got this!!!

WORKOUT 1

TUCK UPS

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 15 reps

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 10 reps

REVERSE PLANK + TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

Goal: 3 rounds of 8 reps 

PIGEON STRETCH

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

SHOULDER STRETCH WITH TOWEL

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: 10 second holds x 2 times each arm

WORKOUT 2

V-UPS WITH BLOCK TOSS

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object (yoga block, slipper, small pillow, etc.) from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.

*Focus to reach your hands to feet each attempt keeping the legs fully straight.*

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 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!

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

Goal: 3 rounds, 10 reps each leg

Extra Notes: You may have to come up between reps and that is okay. Listen to your body and keep good form.

SPLIT PULSES

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: 5 reps 

PIGEON STRETCH

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

SHOULDER STRETCH WITH TOWEL

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: 10 second holds x 2 times each arm

WORKOUT 3

ROTATOR CUFF WALL PUSH UPS

Description: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.

Goal: 2 rounds of 10 reps.

Extra notes: No shoulder popping allowed; please text me if you feel it.

PLANK + HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques.

One rep = rotation left AND right 🙂

Goal: 2 rounds of 10 reps

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Courtney – this will be one of the hardest ones. Only walk your feet up like 1/4th of the way to start!

Goal: 10 reps.

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

PIGEON STRETCH

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

SHOULDER STRETCH WITH TOWEL

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: 10 second holds x 2 times each arm

WORKOUT 4

FRONT SPLIT WITH EXTERNAL ROTATION

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: 30 second holds x 2 reps each leg

FROG STAND

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 🙂

LUNGED BACK EXTENSION

*REMEMBER COURTNEY: Look up at the ceiling the whole time rather than looking back at the wall to keep yourself from getting too many head rushes.*

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds, 5 reps each leg

ABDOMINAL AND HIP FLEXOR STRETCH

Courtney, this may be one you love or hate. I included this as an experiment to see what it does to your lower back pain. We will trial it with 30 second holds x 5 reps. If your back pain is worse afterwards, we will not do it again. If it is the same or better, we will keep it. This is good for abdominal wall stretching, hip flexor stretching, and lumbar extension. So many good things.. we will see what you think. Let me know! 🙂 

(This is a picture, not a video)

PIGEON STRETCH

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

SHOULDER STRETCH WITH TOWEL

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: 10 second holds x 2 times each arm