Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Stephanie! 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 side plank position **ON YOUR FEET NOT YOUR KNEES**. You will then side crunch bringing the top elbow to the lop leg’s knee.
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!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
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!
Description: Start in a wide squat position. You will then place your hands on the ground between your legs working to bring them behind the line of your feet. You will then squat deeper working to put weight more on your hands while you walk your feet forward to straighten the legs in front of you to attain the stalder position.
Goal: 1 round of 10 reps
Extra Notes: You might not hit 10 reps, 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 hanging on your bar or equivalent surface. You will then lift your legs up as high as you can, hinging at your hips and keeping legs fully straight. Goals is to lift legs to bar.
Goal: 4 rounds of 15 reps
Extra Notes: You might not hit 15 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 laying on the floor with hands and feet on the floor to push-up into a bridge. As you push, you will be sure to push through your heels to further engage your glutes and shift your weight forward towards your hands/shoulder. Once up in a full bridge, you will allow your elbows to bend to complete push-ups through your arms.
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!
Description: Follow along with this for a great full body warm-up.
Goal: 1 Round at the start of your workout
Goal: 4 rounds of 10 reps 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: This move begins by laying on your side with knees bent, bottom arm wrapped around your torso and your top hand on the ground nearly underneath your bottom shoulder. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm doing as much of the lifting as possible to get a good triceps workout.
Goal: 4 rounds of 8 reps per side.
Extra Notes: You might not hit 8 reps every round or hit 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: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand!
Goal: 4 reps of 30 sec holds on, 15 sec rest, 1 set
Extra Notes: You might not hit 30 seconds 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: Begin in a pike position on feet and elbows. Rotate your body and shoulders by swapping your feet while opening up your shoulders to come into a partial tabletop position. Focus on keeping your hips up throughout and do not let your bottom drop.
Goal: 4 Rounds, 5 reps per direction
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: This move starts sitting on the ground, legs straight, 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. Once up, lift 1 leg at a time to progress this one even further!
Goal: 4 Rounds, 10 reps per leg, 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: Start laying on floor with 1 leg bent up towards your stomach and flat on floor with the other leg bent with heel towards bottom while still being flat on floor. You will then lay there working to keep your pelvis flat to the ground, opening up your hips.
**Focus to keep hips level so no rotation occurs.
Goal: 1 round of 6 reps per leg with 10 sec holds per rep.
Extra Notes: You might not hit 6 reps, 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 with feet on sliding surface. Be sure you engage your core to create a rounded back like a turtle shell. You will then pull your knees forward and outwards to get your feet to land in alignment with your hands before squeezing your glutes to return to the plank position. **Don’t allow your back to sag at any point.
GOAL: 1 round of 25 reps
Description: Start in the horse stance squat then shift so that your hips are in alignment over 1 leg. You will then squat as low as you can (working to bring your butt to your heel) causing the opposite leg to straighten. You will then shift to the opposite side and do the same thing.
Goal: 4 rounds of 8 reps per side.
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!