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ELIZABETH BROWN CUSTOM WORKOUT

Hey there Elizabeth!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

PLANK TO STALDER STEP IN AND OUTS

Description: Start in a plank position with hands on a raised surface (such as yoga blocks or parallettes.) From there you will step your feet forward working to get your feet in line with your hands while slowly lowering your hips to work to open your hips. Once you have sunk your hips as much as possible, you will then step back to plank. This is 1 rep

Goal: 3 rounds of 8 reps

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL PIRIFORMIS STRETCH

Description: Start laying on your back with 1 foot flat against the wall with the knee bent to 90 degrees. You will then cross the other leg over the bent leg placing your ankle at your knee. You will then push the crossed leg towards the wall at your knee. You should feel this stretch in your booty area.

Goal: 3 rounds of 30 sec holds per side

Extra Notes:  You might not hit 30 sseconds every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DANCERS CROSS LEG TORTURE

Description: Start laying on the floor. You will then crunch up the upper core causing the shoulder blades to be fully off the ground. You will then hold that position while you lift 1 leg up straight towards the ceiling then crossing it causing the outside of the foot to touch the outside of the opposite knee.

Goal: 3 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.

Goal: 3 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows. 

Goal: 3 rounds of 10 reps.

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SQUATTED STEP OUTS

Description: Start in a partial squat position (only to where your knee can tolerate it.) From there you will shift your weight to 1 leg allowing the opposite leg to step outwards slightly before returning to starting position. Goal is to hold the squatted position as well as to maintain your pelvis level without any dropping as you step.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE V LEG LIFTS

Description: Start sitting on the floor with hands behind you. You will then squeeze your knee to fully straighten your knees before contracting your core to lift the legs up in the air. Goal is to round your back by tilting your pelvis through core contraction to lift your legs. 

Goal: 3 rounds of 7 reps

Extra Notes:  You might not hit 7 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TRICEPS WALL PUSH-UPS

Description: Start in standing with arms against wall facing your hands towards each other. You will then complete push-ups keeping your elbows pointed out and core engaged so your back doesn’t sag.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPINE FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

KNEE-HAB

MINI-SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing. 

Goal: 4 Rounds, 10 reps per round

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

QUAD SETS

Description:  This move starts by sitting on a surface with your legs straight in front of you. You will then contract your quads to cause the back of your knee to touch the surface you are sitting on. Try to hold that contraction for a count of 3 before you release to allow the knee to slightly bend again.

Goal:  4 Rounds, 10 reps per side, per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description:  This move starts by standing on a surface with your legs. You will then balance on 1 leg while you lift the other leg behind you and lean forward with your trunk, keeping both legs straight. 

*Idea is to hinge at your hips keeping the leg being lifted in line with your trunk

Goal:  4 Rounds, 10 reps per side, per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this

SINGLE HIP BRIDGES

Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.

**Focus to keep hips level so no rotation occurs.

Goal: 4 rounds of 10 reps per leg.