Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Jean Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Complete this daily to work on your ankle range of motion and calf length
Goal: Complete 20 reps per side with 3 second holds per rep
Description: A great ankle warm up / workout.
Either 10 sec holds OR 10 reps of each.
Only do the first minute!!!
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
YOU DON’T HAVE TO PUSH ON THE KNEE
Goals: 15 second holds x 5 reps.
Description: Work this in front of your wall to stop you from over-compensating by leaning forward. Push through your heels to come back to stand.
Goal: 3 Rounds, 10 reps
Goal: 3 rounds, 15 reps
Goal: 3 rounds of 1 minute
Description: Start in an elbow plank position working to hold your core active causing your back into a “turtle shell” position. You will then work to bring your knees forward towards 1 elbow. You will the slide back out to starting position being sure to not allow your back to arch.
Goal: 3 rounds of 10 reps per side
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: 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: 30 second hold x 2 reps each leg
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this in front of your wall to stop you from over-compensating by leaning forward. Push through your heels to come back to stand instead of shifting back and forth.
Goal: 3 rounds of 10 reps per leg.
Goal: 3 rounds of 10 reps.
Description: Start laying on the floor. You will then lift your arms above your head as you lift your legs off the floor in a straddled position working to engage your core to hold your lower back on the floor throughout.
Goal: 3 rounds of 45 second holds
Extra Notes: You might not hit 45 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 30 second holds
Goal: 3 rounds of 10 reps
Goal: 3 Rounds, 10 reps per side
Goal: 3 rounds of 15 reps per side
Description: Start in a piked, elbow plank position with feet against wall. You will then lift 1 leg up and place the foot on the wall to work into your front splits while holding your core active to help stabilize your shoulders as well.
Goal: 3 Rounds, 2 reps per leg with 20 seconds per rep
Extra Notes: You might not hit 20 seconds each rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.