Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Hazel! 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 30-45 min/day to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
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.
Goal: 8 rolls slow and controlled
Description: Laying on the ground with elbows bent and arms directly beneath your shoulders. You will contract your upper core to ensure your shoulders stay in line with your elbow while also keeping your head in neutral to not lose your neck. You will then bicycle your legs keeping your core engaged throughout.
Goal: 2 rounds of 10 reps per leg
Description: This move begins by laying on your side with your top arm on the ground in front of you. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm going as much of the lifting as possible to get a good tricep workout.
Goal: 2 rounds of 8 reps.
Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back.
Goal: 2 rounds of 8 reps
Description: This move starts in a squatted position as low as you can hold. Without coming out of the squat, step sidewards one direction x 5 feet then return the opposite direction back to your starting spot. That is one rep. Come out of the squat if you need to, if not continue to hold the squat to make it more difficult.
Goal: 2 rounds of 5 reps
Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.
Goal: 2 Rounds, 5 reps each side per round.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps per arm x 10 second holds
Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.
Goal: 15 sec holds x 4 reps each leg
Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 5 pulses for 15 seconds each
Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.
Goal: 2 rounds of 8 reps.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 2 rounds of 10 reps per leg.
Description: This move begins on your forearms with your legs out straight. Set your core and lift both legs up off the floor. You will then scissor your legs one at a time but not letting either heel touch the floor.
Goal: 2 rounds of 10 scissor kicks with each leg.
Description: Begin in a reserse 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.
Goal: 2 rounds of 8 reps
Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.
Goal: 2 rounds of 10 circles.
Description: Do the bear crawl. To make it harder, keep your knees as close to the floor as possible!
Goal: 2 rounds of 50 feet
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 5 reps each direction.
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg