Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Description: Follow the video to get your wrists ready for weight bearing
Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.
Goal: 3 rounds of 8 reps.
Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your triceps to push up one at a time.
Goal: 3 rounds of 5 reps each arm.
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 3 rounds of 10 reps each leg.
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Can be done with your bottom knee just on the floor. Doesn’t have to be on a block.
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. This one takes a little coordination… you will point your toes down and raise your leg up as far as you can THEN bring your toes up and lower your leg back down to the floor. This “flossing” should be done in a nice fluid motion.
STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.
Goal: A max of 30 glides
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 30 sec holds x 2 reps