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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!

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing


WORKOUT 1

TUCK ROCKS

Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.

Goal: 3 rounds of 15 rocks.

BENT KNEE STRADDLE SUPERMANS

Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 3 reps with 15 sec holds

ELBOW PIKE SINGLE LEG CRUNCH

Description: Being in an elbow plank holding your hollowbody spine. Bring one knee to your chest then back into a needle kick. Repeat 5 times then switch legs.

Goal: 3 rounds of 10 reps (5 each leg)

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 2 reps each leg

FRONT SPLIT STRETCH

Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.

Goal: 30 sec holds x 2 reps each side


WORKOUT 2

FULL UP

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.

SEATED HIP ROTATION KICKS

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.

HIP ROTATION SQUAT

Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 8 reps each leg.

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 2 reps each leg

FORWARD FOLD WITH HIP ABDUCTION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: 15 sec holds x 4 reps each leg

WORKOUT 3

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 sec holds x 2 reps each leg.

BACK LEG RAISED LUNGE

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.

CROSSED ARM TRICEPS

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.

BENT KNEE BABY STRETCH

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

SCIATIC NERVE GLIDE AT ANKLE

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