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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ELLEN PETRIC CUSTOM WORKOUT

Hey there Ellen!  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!

MASTER WARM-UP

WRIST WARM-UP

DAY 1 (SHOULDER DAY)

SIDE PLANK THREAD THE NEEDLE

Description: focus on lifting the arm in the air with shoulder blade and only rotate as far as your shoulder feels good.

Goal: 3 rounds of 8 reps each direction

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!

SUPERMAN TO PIKED PLANK PULLS

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!

PIKED PLANK SINGLE LEG CRUNCHES

Description: Do on your hands now.

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!

PIKED ELBOW PLANK TRICEPS WORKOUT

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!

CABLE MACHINE EXERCISES

DESCRIPTION: 

1) Bent elbow external rotation (backwards rotation)

2) Shoulder blade squeezes

3) Shoulder blade pull-downs (depression)

4) Cross body chops 

Goal: 3 rounds of 10 reps per exercise

Extra Notes: You might not hit 12 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 (LEG DAY)

DRAGON PISTOL SQUATS

Goal:  4 rounds of 8 reps

SQUATTED STEP-OUTS

Description: Be sure to keep your hips level throughout and lead with your heels, not your toes.

Goal: 4 Rounds, 10 steps each direction

Extra Notes: You might not hit 10 steps 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!

SUPERMAN GLUTE LIFTS

Description: You will squeeze your glutes strongly to attempt to lift your feet off the ground.

Goal: 4 rounds of 10 reps

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!

BOSU BALL STEP BACK LUNGES

Description: Start standing on bosu ball with blue/round side up. Be sure to use your core to draw your legs up then step back using glutes.

Goal: 4 rounds of 10 reps per leg

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!

https://vimeo.com/

BOSU BALL SIDE SQUATS

Description: Start standing on bosu ball with blue/round side up. You will then side-step over the bosu ball being sure to squat and touch your hand to the floor each side.

Goal: 4 rounds of 30 seconds

Extra Notes: You might not hit 30 secs 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!

https://vimeo.com/

SWEEP SQUATS

Description: Do this move with the shifting then bring the straight leg sliding it forward in front of you before you slide it back in line to shift to it and repeat on the other side.

Goal: 4 rounds of 10 reps per side

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!

DAY 3 (CORE DAY)

ELBOW PLANK SIDE-KICKS

Description: Focus to not arch your back and hold your weight stable through your 3 limbs on the ground

Goal: 3 rounds of 8 reps per side 

Extra Notes: You might not hit 8 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!

TABLE TO VALDEZ CORE

Goal: 3 Rounds, 5 reps of each side

OBLIQUE LEG LOWERING

Goal: 3 rounds of 8 reps per side 

STRADDLED HOLLOW HOLDS

Goal: 3 rounds of 30 second holds per round (being sure to hold your lower back against the floor.