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 with both hands on pull-up bar. From there you will engage your shoulders to start hanging. Raise one leg up at a time and perform a hip circle as the video demonstrates.
Goal: 2 rounds of 10 reps per leg
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: Start lying over your ball then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 2 Rounds, 5 Reps
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: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 2 rounds of 3 reps per side
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 1 round, 10 sec hold, 5 times each direction.
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: Begin in your bent knee v stand with your feet on the floor. Then lift on foot. Alternating sides
Goal: 2 rounds of 5 reps per side
Description: Perform this on your canes. You will 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: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 2 rounds of 15 reps
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 1 round, 10 reps per leg
Description: Begin in hanging then pull your shoulder blades down toward your back pockets. Relax and then pull them down again.
Goal: 2 rounds of 5 reps per side
Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.
Goal: 2 rounds of 10 reps
Description: Work this move with your feet on a raised surface, not the wall.
Goal: 2 Rounds, 5 reps per leg
Extra Notes: You might not hit 5 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 with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles.
Goal: 2 rounds of 8 reps per leg
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: 2 Rounds, 5 reps per leg per round.
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: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 1 round, 30 second hold x 2 reps each leg