Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Iboro! 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!
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
Description: Start in a plank position. You will then lean forward causing your shoulders to be past your hands, engaging your core to round your back like “a turtle shell.” You will then hold that position and squeeze your glutes to lift 1 leg off the ground.
Goal: 2 rounds of 3 reps per leg with 10 second holds per rep
Extra Notes: You might not hit 3 reps every round or even 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: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 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 feet wide. You will then squat low so that your hips and knees are at 90 degrees. You will than shift to 1 side causing your entire body to be over 1 foot while the opposite leg straightens out to the side. You will then shift to the other side to complete this exercise.
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 in hanging. You will then tuck your legs as tightly to you chest as you can using core strength to lift the legs, not momentum.
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 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: Start facing a wall or other surface that you can place your feet/ankles on that surface while you lift your bottom off the ground. From there you will engage your core more to pull your legs towards your body working to “kiss your knees.”
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: Start this move with both feet on foam roller. If you can complete that easily WITHOUT ARCHING your back, than you can complete as shown in this video.
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: In standing, you will bring 1 leg behind you by engaging your glutes then completing circles to maximize her hip rotator and glute activation.
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: 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
Description: Do not do this movement with weight.
Goal: 1 Round, 10 reps.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to rotate your pelvis 180 degrees each side.
Goal: 2 Rounds, 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: Hold this position with the goal of great glute activation to lift your hips while stretching your shoulders.
Goal: 4 rounds of 2 reps of 30 second holds per rep with 15 sec rest between reps.
Extra Notes: You might not hit 30 seconds each rep or 2 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!
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: 2 rounds of 8 reps
Extra Notes: You might not hit 8 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: Focus to keep your core engaged to not arch your back or drop your hips throughout.
Goal: 2 rounds of 5 reps
Extra Notes: You might not hit 5 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: Follow the video working to engage your core and stretch your back as your roll your legs up then further engaging your core as you lean forward with your legs wide to go into a stalder position.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 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: Start with feet on wall with knees bent and legs wide. You will then crunch up to reach for the wall between your feet.
Goal: 1 round of 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!