Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
MOUNTAIN CLIMBERS
CRISS CROSS SQUATS
MOUNTAIN CLIMBERS
TOE TAPS/BOSU BALL SQUATS
Description: Focus on lifting your hips with your lower core to bring your feet to the wrists 1 at a time.
Goal: 3 rounds of 5 reps of cycle
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!
Goal: 3 rounds of 3 reps working to slowly lower taking 3-5 seconds to reach bottom from the top
Goal: 3 rounds of 5 reps each direction
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!
DESCRIPTION: Focus on lifting your hips with your glutes as you reach across and back with your arms
Goal: 3 rounds of 5 reps
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!
Description: Have your feet on your bench for this movement.
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!
Goal: 3 rounds of 8 reps
Description: You will squeeze your glutes strongly to attempt to lift your feet off the ground as you bring your arms behind with hands facing each other.
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!
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: 3 rounds of 10 reps per leg
Description: Work your balance and glute control with this move.
Goal: 3 Rounds, 5 reps per leg
Description: Push into a bridge w/strong glute engagement (lift hips up high first, then push through arms.) Once in the bridge, work to shift weight to hands to open shoulders by pushing through your heels
Goal: 3 rounds of 3 reps
Description: Start in a side plank position with elbow on your bosu ball. You will then work to lift your hips up and down to touch the floor and up into a full side plank.
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, 5 reps
Focus on holding your hips and knees as high as possible throughout to maximize lower core engagement
Goal: 3 rounds of 30 second holds per round (being sure to hold your lower back against the floor.)
*This video shows rocks, don’t rock, just hold*
Goal: 3 rounds of 10 REPS
Goal: 3 rounds of 10 REPS
Goal: 10 reps
Extra Notes: 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: 10 per side
Extra Notes: Keep pelvis tucked. 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: 25 reps per leg leading in the front
Goal: 5 reps with 5-10 second holds per rep
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!