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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)

PRE-HANDSTAND TOE TAPS

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!

HANGING CRUNCHES

Goal: 3 rounds of max reps for 20 seconds

PIKED HANDSTAND CIRCLES

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!

HIP BRIDGE SHOULDER ROTATIONS

DESCRIPTION: Focus on lifting your hips with your glutes as you reach across and back with your arms 

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!

TUCK PLANCHE TO PIKED HANDSTAND

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!

DAY 2 (LEG DAY)

CRANE TO WARRIOR

Goal:  3 rounds of 8 reps

SUPERMAN SWIMS

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!

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: 3 rounds of 10 reps per leg

SHRIMP SQUATS

Description: Work your balance and glute control with this move.

Goal: 3 Rounds, 5 reps per leg

BRIDGE PUSH-UPS

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

DAY 3 (CORE DAY)

PLANK TO Y LEANS ON TRX STRAP

Description: Hold a hollow body position as you raise your arms out and slightly wide away from you

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!

STALDER HIP LIFTS AND EXTENSIONS

Goal: 3 Rounds, 5 reps

Focus on holding your hips and knees as high as possible throughout to maximize lower core engagement

BENT KNEE HOLLOW HOLDS

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*

PLANK ROLL DOWNS ON YOGA BALL

Goal: 3 rounds of 10 REPS

PLANK ARM CIRCLES FEET IN TRX STRAP

Goal: 3 rounds of 10 REPS

CORE DAY

PLANK TO PIKE IN TRX STRAPS

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!

OBLIQUE PIKED CRUNCHES IN TRX STRAP

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!

CRISS CROSS SQUATS

Goal: 25 reps per leg leading in the front

TUCK PLANCHE HOLDS

Goal: 5 reps with 5-10 second holds per rep

FROG STAND

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!