Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Denise 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!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Follow this video for your daily wrist warm-up!
Goal: Complete each move with 10 reps per move
Description: This move starts in an elbow plank with your core engaged to cause a “turtle shell back” posture. You will then hold your core active as you rotate towards a table type position. Then return to starting elbow plank and repeat on the other side.
Goal: 2 Rounds, 8 reps per side
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with legs straight. You will then use your lower core to roll your pelvis up off the ground to bring your knees towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Go into a slightly wider than hip width squat. You will then hold that height at your hips as you shift from side to side working towards a single leg squat
Goal: 2 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on holding your hips up over your shoulders through core engagement. Then work your shoulders by walking sideways as shown.
Goal: 2 rounds of 3 reps per direction
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin on your back with your knees bent. Crunch your upper body and place a yoga block or similar sized object between one elbow and knee. Keep your lower back pushing into the floor as you bend and straighten your other arm/leg bringing elbow to knee.
Goal: 3 rounds of 8 reps each side.
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.
Goal: 1 round of 15 reps.
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Use the canes with the blue blocks between on the bottom to give extra lift. You will then lift your body up on your hands on the canes and crunch your knees to your chest straddling 1 cane at a time.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit all 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a piked plank. You will then do push-ups with yoga block in front and between your hands as a target.
Goal: 2 Rounds, 6 reps
Extra Notes: You might not hit 6 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on getting into a full hang. You will then crunch your knees to your chest and straighten your legs together into an L position before returning to the crunch position. Try to do as many in a row without lowering your knees.
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move to work your core and shoulders.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 3 rounds of 10 kicks each leg
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank with feet close enough to your hands to support core engagement to cause your back to round. You will then hold that core engagement as you make circles using your shoulder muscles to rotate you.
Goal: 2 Rounds, 15 reps each direction
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a plank position. You will then engage your core to bring your feet forward as far as you can before you will then open the legs to make a circular motion to return to tall plank. DON’T LET YOUR CORE SAG!
Goal: 3 Rounds, 8 reps per round.
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a turtle shell plank. Walk hands forward, pulling your body along.
Goal: 2 Rounds, 10 steps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Put feet on foam roller. Work this move with BOTH feet on the roller. When you lift your hips, work to “roll” your pelvis up
Goal: 2 rounds of 7 reps
Extra Notes: You might not hit 7 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this as you are able to build your whole body strength.
Goal: 2 reps per day
Description: Work this move to progress towards handstand kata
Goal: 1-2 reps per day