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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

COURTNEY ZANI CUSTOM WORKOUT PROGRAM

Hey there Courtney!  Here’s your core day.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

DAY 1

PIRIFORMIS STRETCH

Description:  This move starts by placing your leg on a block or surface that is at least hip height. The leg needs to be placed so that the outside of the shin lays against the surface with the knee bent and the shin perpendicular to the body. The other leg is upright with foot flat on the floor. You will then lean forward keeping the knee and foot against the surface allowing the hip to stretch.

Goal:  3 Rounds, 4 reps per leg with 30 sec holds per rep

Extra Notes:  You might not hit 4 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DRAGON TAILS

Description:  Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.

**You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL SITS

Description: This move starts by sitting into a squat with hips and knees at 90 degrees. You will then lift your arms in front of you to lessen any arm support. Goal is to not cheat and maintain those hips and knees at 90 degrees throughout.
Goal: 5 Rounds, 1 rep for max time (goal of 1 minute per round) per round
Extra Notes: You might not hit 1 minute every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WALL SPLITS

Description: This move starts in a tumblers lunge with arms on ears. You will then lean forward and place your hands on the ground with 1 leg onto the wall. The leg on the ground should be as close to the wall as you can get while keeping your heel flat on the ground.  You will then walk your hands backwards while the foot against the wall slides upwards, causing a forward split position to be attained at maximum range.
Goal: 5 Rounds, 5 reps each side per round
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP FLEXOR STRETCH

Description: This move starts by placing the front leg’s foot onto a wall and leaning forward to place hands onto wall. You will then keep the hands against the wall and straighten the knee of the leg with foot on the wall. The bottom leg needs to remain straight throughout.
Focus on not allowing your back to arch as you straighten the knee.
Goal: 5 Rounds, 5 reps each leg with 10 sec holds pre rep, per round
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

WALL MIDDLE SPLITS

Description: Follow along with video.
Goal: 5 rounds of 30 second holds on elbows

FRONT SPLIT WITH EXTERNAL ROTATION

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: 5 Rounds, 4 reps each leg with 30 sec per rep
Extra Notes: You might not hit 4 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLED BRIDGE PUSH-UPS

Description:  Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs. 
Goal: 5 Rounds, 10 reps each leg 
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this

LUNGED BACK EXTENSION

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.
Goal: 5 Rounds, 10 reps each leg
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!