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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HANNAH NAHAR CUSTOM WORKOUT

Hey there Hannah!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us ~30 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

CORE DAY

60 SECONDS PER MOVE

PLANK WITH GLUTE KICKS

Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.

CROSS BODY REACHES

Description: This move begins lying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

ELBOW PLANK OBLIQUE SLIDES

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

WORKOUT 1 - NO EQUIPMENT DAY

60 SECONDS PER MOVE

STALDER PUSH-UP

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.

V-STAND MOBILITY LEG LIFTS

Description: This move starts laying on your side with your elbow under you and chest open towards the ceiling. You will then crunch your core lifting your legs, but focusing to bring your elbow to your knees.

*Be sure that you focus on bringing your elbow towards your leg to crunch your core, not lifting your legs too much.*

Pull shoulder blades down and back so you don't lose your neck!

HIP ROTATION SQUAT

Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.

In a doorway so you can focus on keeping your chest up! And keep your pelvis forward.

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.

BRIDGE WEIGHT SHIFTS

Description: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.

PIKE PUSH-UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

COMPRESSION SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: Move continuously x 10 reps each leg

WORKOUT 2 - NO EQUIPMENT DAY

60 SECONDS PER MOVE

REVERSE PLANK TRICEP DIPS

Description: Begin in a reverse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

PISTOL SQUAT TO CHAIR

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

LOWER CORE ROTATIONAL WORKOUT

Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.

Goal: 3 rounds of 5 reps each direction.

PIKED ELBOW TO HANDS PUSH-UP

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner. 

SIDE PLANK OVER BALL

Description: Lay your side on a yoga ball using your bottom leg and arm for balance. Crunch your top elbow and knee together to work your obliques.

FORWARD FOLD WITH HIP ABDUCTION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: Move continuously x 10 reps each leg

PANCAKE STRETCH

Goal: Move continuously x 10 reps

WORKOUT 3 - EQUIPMENT DAY

60 SECONDS PER MOVE

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows. 

TRX PUSH UPS

Description: Perform push ups with your hands on your TRX straps.

PIKE TO PLANK WITH FEET ON TRX

Description: Begin with your feet in the rings at chest height so your body is in a tall plank. You will then use your core to keep your legs straight while pulling your feet closer to your arms into a pike position. Slowly lower yourself back down into a tall plank position.

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

In a doorway so you can focus on keeping your chest up!

PIKE HANDSTAND WALK IN - LEG LIFT

Description: Start with feet 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. Work to bring your hips over your shoulders without arching your back, then raise one leg and hold for 3 seconds.

N-SIT SWITCH

Description: Begin on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. 

Goal: Move continuously x 10 reps each leg

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.