Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Anna! 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 great shoulder and hip stretching program.
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: Position yourself so that 1 leg is flush against the wall and hold a small lunge position. You will then work to push your hips and lower back towards the wall to stretch your back without arching it.
Goal: 1 round with 5 reps per side, 20 sec holds per rep.
Description: Start with feet on wall/ladder and on hands so that your hips are stacked over your shoulders. You will ensure that your core is engaged to support your back to not allow arching. You will then walk your feet down the wall, holding that stacked position throughout.
Goal: 4 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 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!
DESCRIPTION: You will sit tall working to lift the leg through posterior pelvic tilting by contracting your core to cause the tilting.
Goal: 4 rounds of 15 reps per leg
Extra Notes: You might not hit 15 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: Do this move as a hold not with the legs moving
Goal: 4 rounds of 2 reps of 15 sec holds per rep
Extra Notes: You might not hit 15 seconds, 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 sitting on the floor with hands next to thighs. You will then contract your core to support your back as you bend your knees to your chest. From there you will strongly contract your triceps and lower traps to lift your bottom up off the ground, holding that position you will work to straighten your knees 1 leg at a time to attain a partial V-stand.
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!
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: Go into a handstand with legs against wall (being sure to not be super close to the wall). You will then complete circles being sure that your legs move inwards to start the circle.
Goal: 4 rounds, 3 reps per side.
Extra Notes: You might not hit all 3 reps, or even 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 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 make all the rotation occur at your hips (allowing the knees to follow the feet that do rotate.) Be sure that our pelvis remains even throughout as well
Goal: 4 Rounds, 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!
Description: Single leg squat to a chair focusing on pelvis control and glute activation.
Goal: 4 rounds of 5 rep per leg.
Extra Notes: You might not hit 5 rep 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 hanging from pull-up bar or equivalent bringing your legs even with your hips keeping knees straight. You will then work to lift the legs higher working to reach your feet to the bar you are hanging from.
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!
Description: Start on hands and knees with knees between your hands. You will engage your core to bring your knees to your CHEST and hold them there as you lean forward. You will work to maintain the forward shoulder position to then lift 1 and eventually both feet off the ground.
Goal: 4 rounds of 8 reps per side with a 5 sec hold per rep.
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!
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 touch the floor. 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 8 reps per leg
Extra Notes: You might not hit 8 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!
Description: Start in a frog position and engage your core to lift your hips and kick back to a plank position.
Goal: 4 rounds of 7 reps
Extra Notes: You might not hit 7 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!
Description: Goal is to keep your hips up so that your trunk is near parallel to the ground as you rotate your legs side to side
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!
Description: Sit in position as demonstrated in video. You will then work to bring your leg around using your core to compress to lift the leg up and to limit trunk swaying.
Goal: 4 rounds of 8 reps per leg
Extra Notes: You might not hit 8 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!
Description: Start as demonstrated in video. DO NOT FORGET TO TURN YOUR HAND FIRST! Once in the bridge, lift 1 leg and hold for 3 seconds before twisting out.
Goal: 4 rounds of 3 reps per side.
Extra Notes: You might not hit 3 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: Goal is to keep legs wide as you work to bring your hands to the wall with your hands flat against the wall eventually
Goal: 1 round of 30 reps.
Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!