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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DEBBIE COLEMAN CUSTOM WORKOUT

Hey there Debbie!  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 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!

Form over number of reps always! Listen to your body please!

KATA

~ WORKOUT 1 - AM ~

BODY ROLLS

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: 2 rounds of 5 rolls slow and controlled

PLANK TO CRUNCHES W/FEET ON BALL

Description: Start with your hands on the floor and feet on your exercise ball in the plank position. Set your core and “tuck in your tail” as you pull your knees up to your chest.

Goal: 2 rounds of 8 reps. 

DONKEY KICKS

Description: Begin on your hands and knees. Tighten your core. Keep your knee bent to 90 degrees as you extend your hip. The bottom of your foot should raise like it is going to touch the ceiling. Make sure to not let your knee extend or your hamstring will take over.

Goal: 2 rounds of 8 reps each leg. 

Hands can be on dumbbells or parallettes to lighten the load on your wrists

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 together. 

Goal:  2 Rounds, 10 reps per round

SIDE PLANK WITH HIP DIPS - ON HAND

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: 2 Rounds, 5 reps each side  

~ WORKOUT 1 - PM ~

PRE-BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 2 rounds of 5 reps each direction.

TABLE OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 2 rounds of 5 reps each side

DEBBIE - NEUTRAL NECK. You are working on marching your legs only right now

FIGURE 4 AGAINST THE WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 15 sec hold x 3 reps each leg. 

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 3 reps each arm with 10 sec holds

Workout 1 is complete! I'm proud of you. Keep pushing yourself Debbie! - Bethany 🙂

~ WORKOUT 2 - AM ~

WEIGHTED SHOULDER CIRCLES

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: 2 rounds of 10 circles.

BIRDDOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 2 rounds of 5 lifts each side (so a total of 10 reps) 

SQUATTED HIP WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 2 rounds of 10 reps. 

ROUNDED BACK WALL SIT

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: 2 rounds of 2 reps with 30 second holds

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.

Goal: 2 rounds of 10 chin tucks.

~ WORKOUT 2 - PM ~

PLANK CIRCLES ON ELBOWS

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: 2 Rounds, 5 reps each direction per round

Perform these on your elbows to prevent wrist pain.

BICYCLES

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

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your 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: 2 rounds of 15 pulses

Do on your back while fanning your legs out to the sides

SUPINE HAMSTRING STRETCH

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: 2 reps each leg x 30 second holds

UPPER TRAP STRETCH

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 4 reps each side. 

WORKOUT 2 IS FINISHED!!! GREAT WORK AND STAY FOCUSED ON YOUR GOALS!