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DOREEN WILCOX CUSTOM WORKOUT

Hey there Doreen!  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 ~30 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!

FROG STAND - LIFTING ONE KNEE

RATTLESNAKE SQUAT

SWEEP SQUAT

HANDSTAND STACKING

PIKE PUSH UP

PISTOL SQUAT WITH SUPPORT - WORK ON DEPTH

SINGLE LEG BRIDGES

STALDER PUSH UP - 2 LEG LIFT

FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round of each move, 10 second holds per move

WRIST WARM UP: HAND WALKS ON WALL

Point your fingers downward and walk your hands UP the wall as far as you can while keeping your palms on the wall. Feel a nice stretch in your wrists. Make it stronger or easier based on how much weight you put into your wrists. 

WORKOUT 1

FROG STAND STACKING

Description: Do a frog stand close to a wall so your upper back makes contact with the wall. This will help train getting your hips over your elbows/hands. When able, progress to lifting one knee off your elbow then both knees.

Goal: 3 rounds of 3 frog stands. 

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 5 reps each direction

DRAGON TAIL

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.

*You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.*

Goal: 3 Rounds, 5-10 reps per round. 

HANDSTAND WALL WALK-UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 1 handstand

Doreen - take this one easy. You can start by bringing your legs up onto the wall and NOT moving your hands if you need to.

C-STAND

Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent. *Be sure to look down at your hands as you complete this move.

Goal: 3 rounds of 3 reps per side.

Start just by trying to kick up. Your arms will need to be closer to the wall than in the video.

WORKOUT 2

PYRAMID PUSH UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 3-5 push ups.

PISTOL SINGLE LEG SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 8 reps.

BRIDGE WEIGHT SHIFTS TOWARDS WALL

Description: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.

Goal: 3 rounds of 2 bridges. 

L-EXTENSION

Description: Hang from your pull up bar in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 8 reps

ROCK TO STALDER

Description: Start this move in a straddle with your arms between your legs. Rock backwards with legs wide and toes pointed. Then rock forwards pushing through your arms and lifting hips.

Goal: 3 rounds of 8 reps

WORKOUT 3

WORKOUT 3 - FLEXIBILITY DAY

PANCAKE STRETCH

Goal: 30 sec holds x 4 reps

STANDING SINGLE LEG HAMSTRING STRETCH

Description: This move is a great body awareness and flexibililty duo. Maintain balance on one leg while placing a rod (broom handle, stretch out/yoga strap, etc.) on the bottom of your other foot. Extend your knee to feel a hamstring/posterior chain stretch.

Goal: 30 sec of balance x 3 reps each leg

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds 

WALL SPLIT TO PLANK

Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.

Goal: 3 rounds of 3 reps per leg