ENJOY YOUR TRAINING!
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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 Jeanette! 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 30-60 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: 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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
DESCRIPTION: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings.
Goal: 3 rounds of 30 second holds per rounds
Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.
Goal: 3 rounds of 5 reps per leg
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Goal: 3 rounds of 20 seconds
Extra Notes: You might not hit 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straighten your knees out while lying down on your back. Then use your core to pull yourself back up into the tucked up position.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
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. YOU CAN DO THIS SEATED LIKE WE DID IN THE LAST SESSION.
Goal: 15 sec hold x 3 reps each leg.
Description: Start in a wide squat. You will then shift fully to 1 leg as you straighten the leg you are shifting away from. You will then take that straight leg, rotate it so the knee points up. You will then rotate that straight leg back to starting position and repeat on the other side.
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!
Description: Start standing in front of a supportive surface. You will then open your hips so that your knees and feet are pointing out slightly. You will then squat as low as you can, keeping your hips tucked under you to not arch your back as you work through as deep of a depth as you can using the supportive surface to help you increase depth on the squat.
Goal: 2 round of 10 reps
Description: Start in a pike elbow plank and tuck your pelvis to lower into a lower elbow plank. Then return to the piked position.
Goal: 3 rounds of 8 reps
Extra Notes: You might not hit 8 reps each round, or complete all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on your back with knees bent, feet flat on the floor. You will then engage your lower core to bring your feet off the floor working to tilt your pelvis so that your knees work towards you chest. You will control the lowering as well to maximize core engagement for this move.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 reps, or all 3 rounds, 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 by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 2 Rounds, 2 reps with 15 second holds.
Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.
Goal: 3 Rounds, 20 seconds 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!
Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 3 rounds of 8 kicks each leg
DESCRIPTION: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side.
Goal: 3 rounds of 10 reps per side
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 5 pulses each leg
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 2 rounds of 5 reps with 10 second holds
Extra Notes: Only go as high as is pain free