Hey there Heather! 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!
DAY 1
FLEXIBILITY WARM-UP
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
REVERSE GRIP PUSH-UPS
Description: Hands will face backwards to bout 45 degrees, keeping elbows close to your side. Hold a hollow-body position throughout so your back does not arch.
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!
PLANK TO STALDER
Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
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!
TABLE CROSS-BODY CRUNCHES
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!
HANGING PIKE-UPS
Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint.
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!
ADAPTED NEEDLE KICKS
Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a raised height surface. You will touch that surface with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, it is all about the control.
Goal: 4 rounds of 5 reps per leg
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!
FROG STANDS
Description: Start with hands about shoulder width apart. You will then bring your knees to above your elbows and then lean forward putting weight onto hands before lifting your feet. Once you are balanced, you will squeeze your glutes strongly while pushing through your arms to kick your legs behind you to attain a plank position
Goal: 4 rounds of 5 reps.
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!
PLANK TO PIKE IN RINGS
GOAL: 1 ROUND OF 25 PIKE-UPS
DAY 2
SPINE FLEXIBILITY
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
V-UPS WITH A BLOCK
Description: This move starts laying on your back with a light object (such as a foam block or yoga block) between your hands. You will then crunch up holding your legs straight reaching for your feet to place the object between your feet. You will then lower you legs and body back to the ground before retuning up to the crunched position to grab the object from your feet with you hands. This is 1 rep.
Goal: 1 Round, 25 reps.
Extra Notes: You might not hit 25 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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, 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!
BRIDGE PUSH-UPS THROUGH HEELS
Description: Push into a bridge position through heels to increase glute activation. This also works to open your shoulders while your back does not hinge.
Goal: 4 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
HANDSTAND HOLDS
Description: Start with hands on floor, legs wide working to be in alignment with hands. You will then lean forward to place weight through your arms while you contract EVERYTHING to work to lift your hips up.
Goal: 4 rounds of 30 second holds.
Extra Notes: You might not hit 30 seconds each round, or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!