Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there FRAN! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Goal: 2 Rounds, 10 reps per round
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!
Goal: 2 rounds of 5 reps per side.
Extra Notes: You might not hit 5 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!
Goal: 2 Rounds, 5 reps per round
Extra Notes: You might not hit 5 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: This move starts in a piked plank position on elbows. From there you will contract your core causing your back to round like a turtle shell. Once you have contracted your core you will lean forward lowering into a fully plank position (being sure to keep the core engaged, not losing that turtle shell back) before returning to the piked position.
**Be sure not to wobble**
Goal: 2 Rounds, 6 reps per round
Extra Notes: You might not hit 6 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!
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit 5 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 small lunged position with back foot against the wall and arms above your head keeping elbows near ears. You will then initiate the movement at your shoulders to reach back towards the wall. Work to get your hands flat with your arms straight allowing the hips and shoulders to open, not arching your back.
Goal: 2 rounds of 3 reps per leg
Extra Notes: You might not hit 3 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!15-
Goal: 2 rounds of 5 kicks per side
Extra Notes: You might not hit 5 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!
Goal: 2 Rounds, 8 reps
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!
Goal: 2 rounds of 5 reps per side.
Extra Notes: You might not hit 5 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!
Goal: 2 Rounds, 8 reps
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: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 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!
Goal: 2 rounds of 5 reps.
Extra Notes: You might not hit 5 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 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 2 Rounds, 5 reps per side, per round
Extra Notes: You might not hit 5 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 laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.
**Focus to keep hips level so no rotation occurs.
Goal: 2 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 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 plank position with hands on parallets. You will then step forward 1 leg at a time into a squatted position heading towards stalder before returning to the plank position.
Goal: 2 rounds of 5 reps.
Extra Notes: You might not hit 5 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!