ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Deborah! 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 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!
Extra Notes: You might not hit every rep or even every round, that’s ok! It’s called the “reverse ladder” and your reps/holds are expected to go down each round. But after a few weeks of “steady-state” training, all your times will approach Mastery. You got this!
Description: Start with your shoulders relaxed with good posture. Perform a shoulder shrug ending with your shoulder blades pulled together and down as far as you can.
Goal: 2 rounds of 10 reps
Description: Start sitting at the edge of the chair. Keeping your core tight marching your legs up as high as you can tolerate. Alternate legs
Goal: 2 rounds of 5 reps each side
Description: This move starts by grabbing the band with your thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Flex your shoulders to pull your hand up overhead.
Goal: 3 rounds of 10 reps each side
Description: Start by sitting at the edge of the chair. Keeping your core engaged, reach your right arm down towards your left foot as far as you can tolerate. Repeat on the other side.
Goal: 2 rounds of 5 reps each side
Description: Start lying on your bed. You will then slide 1 heel up towards your bottom as high as you can causing your knee and hip to bend. Return your leg to as straight as possible by allowing the heel to slide away from your bottom.
Goal: 2 rounds of 5 reps per leg
EXTRA NOTES: only straighten your knee in pain free ranges
Description: Start lying on your bed with your knees bent. Engage your core and reach your right arm to your left knee. Slowly lower yourself down to the starting position and repeat on the opposite side.
Goal: 2 rounds of 5 reps per leg
Description: Laying on your back with your knees bent and feet flat on the bed. Contract core so back becomes flat on the bed. Then lift both hips by squeezing your bottom.
Goal: 2 rounds of 10 reps
EXTRA NOTES: perform these WITHOUT the band for now!
Description: This move starts by lying flat on the bed and contracting your core to make your back flat against the ground. You will then lift your shoulders up off the floor causing a “crunching” of your core. Focus on holding your core tight throughout this move to support your back.
Goal: 2 rounds of 10 reps
Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.
Goal: 2 rounds of 10 reps
Description: Start by sitting on one end of the resistance band. Hold the other end in in one hand. Lift the band with straight arm up and diagonally across your body following it with your shoulders and head.
Goal: 2 rounds of 10 reps each side
Description: This move starts by your palm facing out holding onto a resistance band. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Externally rotate your shoulders to pull your hands apart from each other.
Goal: 2 rounds of 10 reps each side
Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back.
Goal: 2 rounds of 5 reps each side
Description:Start by laying flat on the BED. With arms straight up, rotate upper body to the right and allow your legs to fall to the left. Return to the center and repeat going the opposite direction.
Goal: 2 rounds of 5 reps each direction
Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core to perform a crunch lifting your shoulder blades off the floor. Slowly lower yourself back down.
Goal: 2 round of 8 reps
Description: This move starts by lying flat on the bed with feet flat and knees bent. Contract your core so your pelvis rotates backwards causing your back to become flat against the ground. Then march 1 knee up to your chest and return to the starting position. Make sure your lower back never comes off the bed.
Goal: 2 rounds of 5 reps per leg
EXTRA NOTES: do NOT straighten your leg, focus only on the marching