ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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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 Fran! 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!
Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
Description: Start in a deep squat working to get your hands flat on the floor. Once you can do that, you will work to reach the further behind you to eventually be behind the line of your feet/heels. You will then allow your hips to drop and work to bring your feet forward in front of you to lift the legs up.
Goal: 4 rounds of 5 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 in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 5 push-ups each side
Goal: 4 rounds of 5 reps per side
Extra Notes: You might not hit 5 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!
NOTES: LEAVE YOUR FEET ON THE GROUND
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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 by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.
Goal: 4 rounds of 10 reaches 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: Start in a plank position with core engaged to cause a rounding of your back like a turtle shell. You will then hold that core engagement as you bring your knees forward between your arms. You will then engage your glutes to slide your feet back to the plank position.
Goal: 1 round of 30 reps
Extra Notes: You might not hit 30 reps, 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
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: 1 ROUND OF 10 REPS PER SIDE
Description: Engage your core to round your back into a hollow body position as you engage your lats to lift your hips up.
Goal: 4 rounds of 5 reps
Extra Notes: You might not hit 5 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: Place feet onto raised surface. Pike hips so that hips are stacked over hands and shoulders. Then lift 1 leg up holding it in line with hips. Then work to hop opposite leg as able. If cannot hop, then hold the 1 leg up for 20 seconds.
Goal: 2 rounds of either 5 hops per leg, or 15-20 second holds 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!
Description: Follow along and do as much as you can each attempt.
Goal: 4 Rounds, 1 rep per round
Extra Notes: You might not hit 1 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 in a crunched position with butt to heels, arms out in front of you and straight. From there you will walk your hands to the side working to keep your bottom at your heels while allowing your torso to arch to the side. The Latissimus Dorsi will be stretched on the side you are walking your hands away from.
Goal: 1 round, 4 reps per side with 20 second holds per side.
Extra Notes: You might not hit 20 seconds every rep or even do all 4 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 in a push-up position with feet on a raised surface. You will then “walk” your hands inwards bending at your hips working to end up in a pike position. Walk your hands in as far as you can before walking them back out to return to the push-up position.
Goal: 4 Rounds, 3 reps
Extra Notes: You might not hit 3 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: This move starts sitting on the ground, knees bent, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 4 Rounds, 10 reps per round.
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!
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!
GOAL: 5 reps on each side with 20 second holds per rep.
Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.
Goal: 4 rounds of 7 rolls
Extra Notes: You might not hit 7 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: Got into a table position ensuring your glutes are very active. From there you will hold the table position rocking back and forth to work on shoulder range of motion and stretching.
Goal: 4 rounds of 10 rocks.
Extra Notes: You might not hit 10 rocks 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: Laying on the ground, you will bring 1 knee to your chest with the opposite leg straight out along the ground. From there you will then work to keep the hips in the same open position while you straight the bent knee working to hold the leg closer to your ankle/foot.
Goal: 4 rounds of 3 reps with 10 sec holds per rep per side.
Extra Notes: You might not hit 3 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: Laying on the ground, you will bring 1 knee to your chest with the opposite leg straight out along the ground. From there you will then work to keep the hips in the same open position while you straight the bent knee working to hold the leg closer to your ankle/foot.
Goal: 4 rounds of 3 reps with 10 sec holds per rep per side.
Extra Notes: You might not hit 3 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 hold a turtle shell back by keeping your core engaged.
Goal: 4 Rounds, 10 reps per round.
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: Keep knees tucked up high to maximize your core engagement.
Goal: 4 Rounds, 5 reps per side, per round.
Extra Notes: You might not hit 5 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: 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!
Goal: 1 Round, 30 reps
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!