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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

HOLLY IVES CUSTOM WORKOUT

Hey there Holly!  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 ~30-60 MINUTES 4-6 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!

WRIST WARM UP

WORKOUT 1

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 3 rounds of 5 reps.

FOAM ROLLER HIP BRIDGE

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power.

Goal: 3 rounds of 8 reps each leg.

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 5 reps.

FROG STAND HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 3 reps for as long as you can hold. 

CROSS BODY REACHES

Description: This move begins laying on your back with your legs out straight. Raise both of your legs so your heels are off the floor. Contract your core so your opposite hand and foot meet in the middle.

Goal: 3 rounds of 10 reps each side.

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 10 reps each direction

HIP TWIST STRETCH

Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip. 

Goal: 15 second holds x 4 reps each leg

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds, 4 reps per side

WORKOUT 2

TUCK ROCKS

Description: Begin on your back and round out your core into a hollowbody while bringing your legs up to a 90-90 position. You will then use your core to generate a rock without allowing your legs to move.

Goal: 3 rounds of 15 rocks.

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 3 rounds of 10 crunches. 

PIKE HANDSTAND WALK IN + LEG LIFT

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.

Goal: 3 rounds of 5 reps each leg

LUNGED WALL BRIDGE

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: 3 Rounds, 5 reps each leg.

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: 3 rounds of 60 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: 3 rounds of 5 reps each side

HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds 

WORKOUT 3

PRESS HANDSTAND HOLDS

Description: Go into a middle straddle with your hands on the floor with the back of your palms aligned with the ends of your toes. Try to stack your shoulders under your hips as much as you can. Weight shift as much weight as you can onto your hands then lift up onto your toes. Hold it.

Goal: 3 rounds of 3 reps with 30 sec holds

V-STAND LEVEL 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.

Goal: 3 rounds of 10 reps each leg.

STANDING PELVIC TILTS

Description: In standing you will lift 1 leg out in front of you. You will then focus on core contractions to tilt your pelvis backwards (causing your ribs and pelvis to come closer together.

Goal: 3 rounds of 10 reps per leg.

GLUTE PULSES

Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you.

Goal: 3 rounds of 20 pulses each leg.

CLAM SHELLS

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: 3 rounds of 8 reps with GOOD FORM

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: 3 rounds of 8 reps 

ELBOW PIKE SINGLE LEG CRUNCH

Description: Being in an elbow plank holding your hollowbody spine. Bring one knee to your chest then back into a needle kick. Repeat 5 times then switch legs.

Goal: 3 rounds of 10 reps (5 each leg)

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 5 reps each leg