v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HEATHER BALLARD CUSTOM WORKOUT

Hey there Heather!  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 ~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!

Form over number of reps always! Listen to your body!

FLEXIBILITY WORKOUT

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds per move x 3-5 reps each

WORKOUT 1

V-STAND 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 4 rounds of 5 reps each leg

FROG STAND - 1 LEG PULSE

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 4 rounds of 3 reps per leg

Start with 1 rep max frog stand hold and then do leg lifts!

TWIST SQUATS

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: 4 rounds of 10 reps per leg

FOOT SLIDING CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 4 rounds of 15 reps

CORE LEG LIFTS TO V COMPRESSION

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 4 rounds of 12 reps

FLOOR BRIDGES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.

Goal: 4 rounds of 1 rep x 5 second holds

WORKOUT 2

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. HOLD this position.

Goal: 4 rounds x 30 seconds

Focus on just holding for now - we will add the rocks in later!

PRE-BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 4 rounds of 5 reps each direction

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.

Goal: 4 rounds of 10 reps each side

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall 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 working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 4 rounds of 3 reps

CROSS BODY V UPS

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.

Goal: 4 rounds of 12 reps each side

PLANCHED PLANK

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 4 rounds of 60 seconds

WORKOUT 3

WALL PUSH-UPS

Description: Follow the video to perform a wall push-up. Keep your elbows close to your body to target your triceps more.

Goal: 4 rounds of 8 reps

V-UP COMPRESSION HOLDS

Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.

Goal: 4 rounds x 30 second holds

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 4 rounds of 10 reps each side

UNILATERAL STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 4 rounds of 8 reps each side

PLANCHE HIP LIFTS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.

Goal: 4 rounds of 15 reps 

KNEELING TRICEPS EXTENSIONS

Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension.

Go as slow and controlled as you can.

Goal: 4 rounds of 8 reps