Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Etta! 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: Start facing a door or doorframe. You will then cross 1 leg over so that the ankle of the lifted leg is positioned above the knee of the opposite leg. You will then squat down working to contract your core and glutes to stabilize yourself. Work to keep the bent knee down throughout the move here.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. ALL MOVEMENT SHOULD BE COMING FROM THE HIPS!
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a horse stance squat. You will position your hands between your feet working to bring them behind the line of your heels as you sink lower into the squat to then place more weight through your hands. Goal here is to eventually compress enough that all weight can be on your hands allowing your legs to lift off the ground.
Goal: 2 rounds of 2 reps with 30 second holds per rep
Extra Notes: You might not hit 30 seconds every rep every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on floor pulling knees tightly to chest using your core with arms present for balance. You will then hold that core compression as you straighten 1 leg at a time working to point your toes to the ceiling.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting. You will then use 1 hand to assist you into a very low squat position. You will then complete a small contraction lifting your hips into a low squat position before returning to the very low squat position. From there you will lean back using the opposite hand to sit back down to then repeat again.
Goal: 2 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with feet on wall on your hands. You will then walk yourself into the wall to work to a full handstand before walking back out to a plank allowing your feet to slide down the wall while holding your core active to hold the plank.
Goal: 2 rounds of 5 reps.
Extra Notes: You might not hit 5 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts laying on your back. You will curl yourself up using no momentum to then reach for your toes. You will then “un-curl” yourself to lower back to the ground being sure that your lower back touches the ground first.
Goal: 1 Round, 20 reps.
Extra Notes: 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!
Description: This move starts by squatting against the wall holding your hip and knees at 90 degrees flexion for both. Once you are in the squatted position you will contract your core to flatten your back against the wall by tilting your pelvis backwards and you will hold your arms out in front of you throughout the 30 second hold.
Goal: 1 Round, 4 reps of 30 second holds with 15 second rest between reps.
Extra Notes: You might not hit 30 seconds every rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a kneeling push-up position with hands on wall slightly above shoulder height. You will engage your core to have a rounded “turtle shell” back. You will then allow your elbows to bend touching the wall being sure that your elbows stay close to your side.
Goal: 1 Round, 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
Goal: 1 Round, 25 reps
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up or general flexibility training. 10 second holds or 10 reps per move.
Description: Follow along with this video for a full-body mobility and strength training.
Goal: 1 rep per day