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GISELE FRANCOLINI CUSTOM WORKOUT

Hey there Gisele!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST WARM UP

FIELD GOAL TO HAMSTRING STRETCH

Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.

Goal: 30 sec x 2 reps each leg

DAY 1

SUPERMAN TO V ROLL

Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.

Goal: 3 rounds of 5 reps.

HOLLOWBODY HOLDS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 15 second holds.

BENT KNEE STRADDLED HALF SUPERMANS

Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 20 reps

SQUAT JUMPS

Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.

Goal: 3 rounds of 8 reps.

L SIT TO BENT KNEE V-STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 5 reps

ELBOW PLANK OBLIQUE SLIDES

Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.

Goal: 3 rounds of 10 reps each side.

SQUATTED WALL CRUNCHES

Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

Goal: 3 rounds of 20 reps

PIKE HANDSTAND - 1 LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds of 5 reps each leg

STALDER PUSH UPS - 1 LEG LIFT

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

DAY 2

SEATED TRICEP DIPS ON TRX BANDS

Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go.

Goal: 3 rounds of 10-12 reps

PLANK TO STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

Goal: 3 rounds of 8 reps

FRONT SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 6 sweeps per leg

V-STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 5 lifts each leg.

LOW HANDSTAND KICK UPS

Description: Perform a handstand kick up as the video shows.

Goal: 3 rounds of 8 kick ups per leg

SUPERMAN WITH LOWER TRAP SLIDES

Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.

Goal: 3 Rounds of 10 reps.

BACK LEG RAISED LUNGE

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

DAY 3

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 3 rounds of 10 reps.

DRAGON SQUATS

Description: Start by bringing 1 leg behind you so you can squat down allowing the back leg to slide sideways so your pelvis doesn’t rotate working to squat as low as possible. Goal is to keep the leg straight that is sliding.

Goal: 3 rounds of 10 reps per side

TOE TAPS ON BLOCK

Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.

Goal: 3 rounds x 30 seconds

STALDER SQUATS - 1 LEG LIFT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 3 reps.

ELBOW PIKE SINGLE LEG CRUNCH THEN EXTENSION LIFTS

Description: Being in an elbow plank holding your hollowbody spine. Bring one knee to your chest then back into a needle kick. Repeat 5 times then switch legs.

Goal: 3 rounds of 10 reps (5 each leg)

FROG STAND - SINGLE LEG LIFT FEET TO WALL

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 3 reps per leg.

Do not try leg lifts yet. I want you to be able to hold the frog with feet on wall for 60 seconds.

STANDING PANCAKE STRETCH

Description: Do this movement in as seen with butt to wall working on your leg flexibility. 

Goal: 3 rounds of 20 second holds