ENJOY YOUR TRAINING!
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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 Cheryl! Here’s your custom workout. 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!
Description: Follow along with this video for a nice spine mobility activity.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 10 reps
Extra Notes: It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts by lying flat on the ground with legs out straight. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift both legs bending your knees bringing your knees to your chest and keeping your pelvis rotated back so that your hips lift off the ground with your bent knees. You will then straighten the knees to return them to the ground with control.
Focus on holding your core tight throughout to support your back.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 3 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 by leaning backwards with arms straight and shoulders underneath the rings. Hold your bottom in a strong squeeze to ensure your hips remain up and hold your core active to support your back.
Focus on holding your core tight throughout this move to support your back.
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 3 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 will then rotate your hips from side to side.
Be sure that your arms remain on the ground and all the rotation occurs from your spine and shoulders.
Goal: 3 Rounds, 10 reps each direction per round
Extra Notes: You might not hit 10 reps every round or even do all 3 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 kneeled push-up position with your hands turned partially inwards and active core causing your back to be rounded. You will then bring yourself down to the bottom of the push-up allowing your back to arch. As you return to the top of the push-up you will ensure that your back rounds again.
Goal: 3 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 3 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 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: 3 rounds of 7 rolls
Extra Notes: You might not hit 7 reps every round or even do all 3 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 deep squat with your arms in between your legs. You will then lean on 1 elbow while the opposite arm straightens to open your hip. You will then repeat this on the opposite side.
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 3 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 push-up position. You will then take 1 leg and cross it underneath yourself working to make your hips into a 90 degree angle. Once in this position, you will lower yourself to your elbows 1 arm at a time then return to straight arms 1 arm at a time for each rep.
Goal: 3 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 3 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 your back with feet and hands flat on the floor. You will then lift your hips first, then will push through your hands to lift your chest working to attain a bridge position.
Goal: 3 rounds of 8 reps.
Extra Notes: You might not hit 8 reps every round or even do all 3 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 lunged position with your back foot against the wall. You will then hold your hands up with arms at your ears. You will then lean backwards to touch the wall with your hands before returning to upright
Goal: 3 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start standing with 1 leg on a raised surface, other leg perpendicular to the floor. You will then reach down and forward bending at your hips keeping the reach in the middle of your hips.
Goal: 3 rounds of 8 reps.
Extra Notes: You might not hit 8 reps every round or even do all 3 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 wide squat and place your hands flat on the floor between your legs. You will then work to bring your hands behind the line of your heels and work to squat low to bring your hips down. You will then work to bring your feet forward and contract your quads to straighten your knees to attain a stalder position.
*You may not be able to lift the legs or even get your hands behind you feet to start. That’s ok, keep working to get into a deep squat and the legs lifting will happen over time.
Goal: 3 rounds of 6 reps.
Be sure that you keep the hips in alignment with your surface. Go slow and control the movement throughout.
Goal: 3 rounds of 8 reps per leg
Description: Start laying on your back. You will then contract your glutes to lift your bottom, making sure your back does not arch. You will then lift 1 leg at a time holding your pelvis even and parallel to the floor. Goal is to do as many leg lifts as you can without letting your bottom come down to the ground
Goal: 3 rounds of 8 reps per leg.
Extra Notes: You might not hit 8 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!