ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 30-60 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!
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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.
Goal: 2 rounds of 5 reps per leg
Description: Work your core in hanging with this move. Focus on using your core to draw your knees to your chest.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core. You will then lift 1 leg up and hold for a count of 3
Goal: 2 rounds of 5 reps per leg
Description: Goal is to get the shin fully supported on a surface and get the back knee to touch the floor for each rep
Goal: 2 rounds of 8 reps per leg
Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.
Goal: 2 Rounds, 20 seconds per leg per round
Extra Notes: You might not hit 20 seconds every round or even do all 2 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. You will then shift fully to 1 leg as you straighten the leg you are shifting away from. You will then take that straight leg, rotate it so the knee points up. You will then rotate that straight leg back to starting position and repeat on the other side.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for a count of 3, then kick your legs back to land in a plank.
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round, 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 position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you rotate your body over the hands in a circular motion as shown in this demo video.
Goal: 2 rounds of 5 reps each direction
Description: Walk into a handstand position on the wall. You will then hold that position as you work circles as shown in this demo video.
Goal: 2 rounds of 8 reps per leg
Description: Start laying on your back with knees bent, feet flat on the floor. You will then engage your lower core to bring your feet off the floor working to tilt your pelvis so that your knees work towards you chest. You will control the lowering as well to maximize core engagement for this move.
Goal: 2 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side.
Goal: 2 rounds of 10 reps per side
DESCRIPTION: Start by laying on your back with feet flat on floor. You will then be sure to fully engage your glutes to lift your hips. From there you will push your shoulders up off the floor into a bridge position. Then lower shoulders and repeat.
Goal: 2 rounds of 5 reps
DESCRIPTION: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings.
Goal: 2 rounds of 30 second holds per round
Description: Start in a side plank position on your hand and knee with lifted foot against a wall. You will then lift the top leg and top arm working to crunch as shown in this demo as you focus on holding your pelvis perpendicular to the floor.
Goal: 2 rounds of 7 reps per side.
Extra Notes: You might not hit 7 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You can use your TRX strap for this move. Focus on good glute engagement as well as your pulling strength
Goal: 2 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit with a pole or door frame between your legs so that you can reach high to keep you from leaning backwards to cheat. You will then engage your lower core to lift 1 leg at a time a seen in this video
Goal: 2 rounds of 5 reps per side