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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JACKIE RATH CUSTOM WORKOUT

Hey there Jackie!  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!

DAY 1

FLEXIBILITY WARM-UP

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

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 3 rounds of 5 rolls

Extra Notes:  You might not hit 5 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!

CAT-COW PUSH-UPS

Description: Start on hands and knees with hands facing towards each other and with core engaged causing a slight rounding of the back (cat position.) You will then complete a push-up allowing your elbows to bend and your back to drop (cow position) before pushing back up into cat position with elbows straight. 

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 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!

QUADRUPED 1/2 SUPERMAN

Description: Start on hands and knees with core engaged causing a slight rounding of the back. You will then reach out with 1 arm and the opposite leg holding the core active throughout. 

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 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!

INTRO FROG LEG CRUNCHES

Description: Start laying on your back with knees bent and bottom of feet touching each other (so knees fall outwards). From there you will crunch your abs lifting your shoulder blades off the ground.

Goal: 3 rounds of 10 reps per round.

Extra Notes:  You might not hit 10 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!

HIP BRIDGE LEG LIFTS

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs. 

Goal: 3 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 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!

DAY 2

SPINE FLEXIBILITY

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

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, 5 reps each direction per round.

Extra Notes: You might not hit 5 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!

LOWER ABS WITH KNEE EXTENSION

Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground. Make sure your lower back never comes off the floor.

Goal: 3 Rounds, 10 reps per leg per round.

Extra Notes: You might not hit 10 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!

PIKE TO PLANK

Description:  This move starts in a piked plank position on your elbows. You will then contract your core causing your back to round like a “turtle shell.” You will then hold that core contraction as you lean forward allowing your hips to drop into a plank position before returning to the piked plank position.

Goal:  3 Rounds, 10 reps

Extra Notes:  You might not hit 10 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!

PIRIFORMIS HIP STRETCH

Description:  This move starts laying on your back with 1 leg bent at 90-90 hip and knees. You will then cross the other leg so that your ankle is at your knee. You will then push the crossed leg’s knee towards the wall causing a stretch in your booty area.  

Goal:  3 Rounds, 15-20 seconds holds per leg, per round

Extra Notes:  You might not hit 20 seconds 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!

TABLE HOLDS

Description: Push up to a table position and hold it by truly focusing on squeezing your glutes while lifting your chest up. 

Goal: 3 rounds of 10-15 second holds.

Extra Notes:  You might not hit 15 second holds 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!