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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Jan! 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 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: 5 reps per move. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds.
Description: This move starts by standing with your feet slightly separated. Do a body roll for as far as you can with your knee straight. Then bend your knees when you have to until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 2 Rounds, 5 reps
Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.
Goal: 2 rounds of 8 reps
Description: Begin in a table position. Squeeze your core and glutes to keep your hips up.
Goal: 2 rounds of 5 reps with 5 sec holds
Description: Start either sitting or laying on a flat surface. You will then squeeze your thigh on one side. While holding that quad active you will then lift the leg at the hip on the side you are keeping the quad active.
*Slowly return the leg to the surface and relax the knee between each rep.*
Goal: 2 rounds of 10 reps per leg
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.
Goal: 2 Rounds, 5 reps per round
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 5 reps with 15 second holds per rep
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 2 rounds of 5 reps each direction.
Description: This move begins with your hands on the wall with your finger tip pointing inward towards eachout. Step your feet back and maintain a plank position. The further your feet down, the more resistance on your arms. Perform a push-up.
Goal: 2 rounds of 10 reps
Description: This stretch begins while sitting on the edge of a supporting surface. Straighten one leg and bring your toes up. Keep your back straight while leaning forward over your straight leg. You should feel a strong stretch in the back of your thigh.
Goal: 30 second holds x 4 reps each leg
Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.
*Each rep includes a clockwise and a counterclockwise rotation.
Goal: 2 Rounds, 5 reps per leg per round.
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
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 3 reps each arm with 15 sec holds
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: 5 body rolls, slow and controlled
Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.
Goal: 2 rounds of 8 reps
Description: This move starts on your stomach with your legs slightly separated. Bend both of your knees and put the inside of your feet together. Squeeze your glutes and lift your thighs up off the floor.
Goal: 2 rounds of 10 reps.
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: 2 rounds of 5 reps with GOOD FORM
Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core 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: 2 Rounds, 5 reps per leg.
Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.
Goal: 2 rounds of 8 reps.
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 2 rounds of 5 reps.
Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.
Goal: 2 rounds, 5 reps each leg
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: This move starts in a sight 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