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GANELLE SHAW CUSTOM WORKOUT

Hey there Ganelle!  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!

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a great whole body stretching.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

WALL QUAD AND HIP FLEXOR STRETCH

Description:  Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.

Goal:  1 round with 5 reps per side, 20 sec holds per rep.

PLANK TO STALDER

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 2 rounds of 20 reps

Extra Notes:  You might not hit 20 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!

WALL SQUATTED CRUNCHES

Description: Start laying on your back with arms above head feet against the wall and legs wide. You will then crunch up and reach for the wall between your legs with your hands. 

Goal: 2 rounds of 4 reps with 15 sec holds per rep per round

Extra Notes:  You might not hit 4 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!

STALDER PUSH-UPS

Description: Goal is to hold your core active to keep the core compression and help lift the legs.

Goal: 2 rounds of 5 reps per side.

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!

HIP EXTENSION AND GLUTE CIRCLES

Description: Focus on glute activation and not arching your back.

Goal: 2 rounds of 10 reps per side per direction.

Extra Notes:  You might not hit 10 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!

V-COMPRESSION HOLDS

Description: Be sure to engage your core to support you into this position

Goal: 2 rounds of 3 reps with 10 sec holds per rep

Extra Notes:  You might not hit 3 reps every round, hold each rep for 10 seconds, 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!

DAY 2

SPINE FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

WALL PIRIFORMIS STRETCH

Description: Lay on your back with 1 foot on wall so that your knee and hip are at 90 degrees. You will then cross the other leg over so that the ankle is resting near the knee of the bent knee. You will then push the crossed-leg knee towards the wall causing a stretch in your hip/glutes. Repeat on the other side.

Goal: 1 Round, 3 reps of 30 second holds per rep.

Extra Notes: You might not hit 30 seconds or even all 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a chair. You will touch the chair with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 2 rounds of 8 reps per leg

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!

WIDE HIP SQUATS

Description: Do this move as demonstrated with the second squat.  

Goal:  2 Rounds, 20 reps

Extra Notes:  You might not hit 20 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!

HIP BRIDGE MARCHING

Description: Lift hips by first contracting your core to tilt your pelvis backwards. You will then squeeze your glutes strongly to lift your hips up into a hip bridge. Once you are in the bridge, you will lift 1 leg at a time to “march” in place being sure to maintain your glute contraction to stabilize your pelvis.

Goal: 2 rounds of 15 reps per leg.

Extra Notes:  You might not hit 15 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!

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back before walking back out to a plank.

Goal: 2 rounds of 10 reps.

Extra Notes:  You might not hit 10 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!

HIP FLEXOR STRETCH

Description: Start in a lunge position with knee on ground. Engage your core so your back does not arch. You will then shift forward causing the back hip to extend being sure that you keep your core engaged to not allow arching. Once at the max stretch you will position your hands on the ground and hold that position.

Goal: 1 round of 3 reps per side with 20 sec holds per rep.

Extra Notes:  You might not hit 3 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!