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JEANETTE NAULT CUSTOM WORKOUT

Hey there Jeanette!  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!

WORKOUT 1

DONKEY KICKS

Description: Begin on your hands and knees. Tighten your core. Keep your knee bent to 90 degrees as you extend your hip. The bottom of your foot should raise like it is going to touch the ceiling. Make sure to not let your knee extend or your hamstring will take over.

Goal: 2 rounds of 8 reps each leg. 

MINI SQUAT

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing.

Goal: 2 Rounds, 8 reps per round. 

FULL UP

Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.

Goal: 2 rounds of 8 reps. 

ROTATOR CUFF PUSH UPS

Description: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.

Goal: 2 rounds of 7 reps. 

HEEL SLIDES

Description: Start in sitting or lying on a flat surface. You will then slide 1 heel up towards your bottom as high as you can causing your knee and hip to bend. Return your leg to straight by allowing the heel to slide away from your bottom.

Goal: 2 rounds of 7 reps per leg. 

TANDEM STANCE WITH HEAD TURNS

Description: place one foot in front of the other (heel to toe). Hold this balance while turning your head left and right as fast as you can without losing your balance. Stand near a wall or something sturdy you can grab if you need to for safety. STOP the rep when/if you get dizzy.

Goal: 5 attempts with each foot in front for as long as you can hold the position without stepping out of it. 

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 2 reps each leg

FIGURE 4 STRETCH

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 15 sec hold x 2 reps each leg. 

WORKOUT 2

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: 5 body rolls, slow and controlled

Extra Notes: Do not bend your knees!

CLAM SHELLS

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 8 reps with GOOD FORM

ROTATOR CUFF ER WITH BANDS

Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide. 1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Externally rotate your shoulders to pull your hands apart from each other.

Goal: 2 rounds of 10 reps.

Extra Notes: I do not expect this one to feel crazy hard or make you out of breath. This is a deep strengthening to reposition the resting position of your shoulder blade and humerus. 

ROTATOR CUFF IR WITH BANDS

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button.

Goal: 2 rounds of 10 reps.

Extra Notes: No popping allowed; please text me if you feel it.

LOWERING FROM SITTING

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

SEATED HAMSTRING STRETCH

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 

STANDING HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 5 reps each leg with 15 sec holds

WORKOUT 3

TUCK UPS

Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position.

Goal: 2 rounds of 7 reps

BACK EXTENSION

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, 10 reps per round

GLUTE PULSES

Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you. Do 5 glute pulses making sure you do not rotate your pelvis but the strength comes from your glutes.

Goal: 2 rounds of 5 reps each leg (1 rep = 5 quick glute pulses)

SINGLE LEG STANCE WITH BALL TOSS

Description: START IN STANDING. Toss a juggling ball hand to hand while keeping your eyes on the ball the entire time.

Goal: 5 attempts holding your balance on each leg. 

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 3 reps each leg

SHOULDER STRETCH WITH TOWEL

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

WORKOUT 4 - SHORT DAY

FROG LEG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core to perform a crunch lifting your shoulder blades off the floor. Slowly lower yourself back down.

Goal: 2 rounds of 10 reps. 

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 2 rounds of 8 circles.

SQUATTED STEP OUTS

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, 10 reps each leg

Extra Notes: You may have to come up between reps and that is okay. Listen to your body and keep good form.

UPPER TRAP STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.

Goal: 15 sec holds x 4 reps each side.