ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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!
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!
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!
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!
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!
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!
Goal: 4 rounds of 8 reps
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!
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!
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!
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!
Description: Work this move for increased glute activation in lunges.
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!
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!
Goal: 3 Rounds, 5 reps of each side
Goal: 3 rounds of 8 reps per side
Goal: 3 rounds of 30 second holds per round (being sure to hold your lower back against the floor.
Goal: 3 rounds of 10 REPS
Goal: 3 rounds of 10 REPS
Goal: 15 reps each side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 20 arm pulls
Extra Notes: Keep pelvis tucked. You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 15 per side
Extra Notes: You might not hit 15 reps each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 15 reps
Extra Notes: Keep pelvis tucked in push up and knees hover in polar bear. You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 5 reps of max hold
Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 10 per leg
Extra Notes: Mimic video with one leg lifted. You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: max hold time
Extra Notes: Video is wrong. Just hang with one leg on the ground max time.