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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DORA BOSTATER CUSTOM WORKOUT

Hey there Dora!  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 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!

KNEE REHAB

STRAIGHT LEG RAISE

Description: Start either sitting or laying on a flat surface. You will then squeeze your thigh on one side. While holding that quad active you will then lift the leg at the hip on the side you are keeping the quad active. *Slowly return the leg to the surface and relax the knee between each rep.

Goal: 15 reps per leg

ECCENTRIC STEP DOWNS

Description:Stand at the top of a curb or step. You will step down with your left leg as you watch your right knee lower your body down. Make sure your knee tracks over your toes and does not collapse outward.

Goal: 20 reps

STALDER WORK ON BALL

Description: Sit on an exercise ball with your palms on the foot. Weight shift to one side then point your toes and lift your opposite leg up off the floor. Ensure your quad (front of thigh) is tight so you do not have a “lag” at your knee.

Goal: 5 reps each leg

WORKOUT 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 5 body rolls with 15 second holds

FOREARM REACH TO OPPOSITE LEG

Description: Begin leaning back on your forearms with legs straight. You will performed a straight leg raise while reaching your oppsite arm up and across your body. Keep lower back pushed into the floor at all times. You should feel like in your obliques.

GOAL: 3 rounds of 10 reps each direction.

PLANK TO CRUNCH 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: 3 round of 8 reps.

NEEDLE KICK

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 5 kicks each leg

ASSISTED HANGING FOR SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.

Goal: 3 rounds of 3 reps. 1 rep equals 20 second holds.

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 3 rounds of 10 reps.

Dora - Start by doing push ups from your knees and progress to this style as soon as you can

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground.

Goal: 3 rounds of 10 reps.

SHOULDER AND HAMSTRING STRETCH

Description: Face a surface you can hold onto. Forward fold then step closer to the surface reaching your arms back to feel a stretch in your shoudlers.

Goal: Hold for 15 sec x 4 reps

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 2 reps each arm with 30 sec holds

WORKOUT 2

CAT-COW PUSH-UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 3 rounds of 8 reps.

EXTERNAL AND INTERNAL ROTATION AT 45 DEG.

Description: Set your shoulder blades back and down. Hold this contraction throughout the exercise. Bring your arm out to 45 degrees. Try to keep your elbow in the same spot as you pull the band, causing external rotation at your shoulder.

Goal: 3 rounds of 10 reps each side

Repeat this for internal rotation

BANDED CHOPS

Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Lift the band with straight arms up and diagonally across your body following it with your shoulders and head.

Goal: 3 rounds of 10 reps each side.

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 3 rounds of 8 reps each direction

PIKE HANDSTAND WALK IN - LIFTING 1 LEG

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 4 reps (lift each leg per walk in)

SCAPULAR PUSH UPS

Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.

Goal: 1 round of 15 reps

PANCAKE WITH BACK STRETCH

Perform this how we did it on the zoom.

Goal: 30 sec holds x 2 reps each direction

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.