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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

CORE WORKOUT

Hey there Ellen!  Here’s your core day.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FULL SIT-UP WITH STRETCH

Description:  This move starts by lying flat on the ground with legs straight. You will then lift yourself engaging your core to ensure you round your body all the way to touch your feet at the top before lowering yourself slowly back to lying flat.

Goal:  1 Rounds, 30 reps

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

FROG CRUNCHES

Description:  This move starts by lying flat on the ground with knees bent, feet touching each other and contracting your core to make your back flat against the ground. You will then lift your shoulders and legs up off the floor at the same time causing a “crunching” of your core.

Focus on holding your core tight throughout this move to support your back.

Goal:  1 Round, 30 reps 

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

DANCERS LEG LIFT TORTURE

Description: This move starts laying on your back. You will then contract your upper core to lift your shoulder blades fully off the ground while keeping your legs straight. You will then lift 1 leg at a time keeping the legs straight before bending the lifted leg’s knee to touch the outside of our foot to the outside of your opposite knee. You will then reverse the process and return the leg straight down next to the other leg.
Goal: 1 Round 20 reps per leg
Extra Notes: You might not hit 20 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO PLANK CORE

Description: This move starts in a pike position on elbows. You will contract your core so that your back rounds giving you a “turtle shell” back. From there you will hold your core engaged as you shift your weight forward to attain the plank position before returning to pike position.
Focus on holding your core tight to keep your spine as neutral as possible.
Goal: 1 Round of 30 reps
Extra Notes: You might not hit 30 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CORE ARM CIRCLES

Description: This move starts laying down with 2.5-5 lb weights in your hands. You will contract your upper core to lift your shoulder blades off the ground. You will then complete circles ONLY circling so that your arms come together as they come down your torso. 

Goal: 1 round of 40 reps
Extra Notes: You might not hit 40 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

QUADRUPED HALF SUPERMANS

NEW MOVES

SCAPULAR ADDUCTION

SCAPULAR DEPRESSION

SNAKE SQUATS

GARGOYLE SQUATS

BUTTERFLY STRETCHING