Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Dahya! 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 30-45 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. Bring your left toes and ankle up as far as you can. Hold that contraction and keep your knee straight. Raise and lower your leg as far as you can while making sure only your hip joint is moving.
STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.
Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move
Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.
Goal: 15 sec holds x 2 reps each side.
Description: This move begins on your forearms with your legs out straight. Set your core and lift both legs up off the floor. You will then scissor your legs one at a time but not letting either heel touch the floor.
Goal: 20 scissor kicks with each leg.
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: 15 reps each direction per round.
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: 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: 15 circles
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.
Goal: 30 reps per round.
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. HOLD for 5 seconds then step back onto the chair.
Goal: 10 reps with 5 SECOND LOWERING
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*
Goal: 4 reps each leg with 15 second holds
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 2 reps each leg
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 20 reps.
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: 5 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 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.
Goal: 5 reps WITH 15 SEC HOLDS AT TOP
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: 7 reps each leg.
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 10 crunches.
*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*
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: 15 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 3 reps per side
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 3 reps each leg with 15 sec holds