v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DEB RAD CUSTOM PROGRAM

Hey there Deb!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

MOBILITY PROGRAM

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

Only do the wrist mobility on your knees!

DAY 1

UNILATERAL STALDER PULSES

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 8 reps.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP BRIDGE WITH LEG LIFTS

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will lift 1 leg straight up and then lift the hips up contracting your glutes strongly to lift your hips.

Goal: 3 Rounds, 10 reps per side, per round

PLANK FLOOR PULLS

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.

Goal: 3 rounds of 25 ft pulls.

TWIST SQUATS

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.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! 

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: 3 rounds of 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.*

DAY 2

FROG STAND STAGE 1

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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps per leg per round.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Goal: 3 rounds of 10 reps each leg.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! 

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: 3 Rounds 5 reps with 15 seconds of pulsing

BENT KNEE V COMPRESSION HOLDS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 3 rounds of 5 leg kicks each

DAY 3

.25 V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PUSHING UP INTO A BRIDGE

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 3 rounds of 5 reps per leg.

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this! *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*

SPIDER LEGS

Description: Go into a deep squat with your knees apart. Bring one leg out and use your arm to drop your shoulder inward while you push your knee out. Hold for 5 seconds then come back into standing. Switch and do the other leg.

Goal: 3 rounds of 10 reps each leg.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! 

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 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! 

REHAB DAY

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right. 

Goal: 10 second holds x 4 reps each direction.

PANCAKE STRETCH

Goal: 30 sec holds x 4 reps

CAT COW +

Description: Begin on your hands and knees. Round your back and hold for a few seconds and then transition into an arch while looking up  

Goal: 1 round x 20 alternating

LOWER ABS WITH KNEE EXTENSION

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. 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. Make sure your lower back never comes off the floor. Goal: 4 Rounds, 10 reps per leg 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!

REVERSE CRUNCH

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

Goal: 1 rounds of 10 reps