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JENNIFER DANIELS CUSTOM WORKOUT

Hey there Jennifer!  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 3-6 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!

Form over number of reps always! Listen to your body!

ELEVATED PELVIS MOBILIZATIONS

Description: Elevate your pelvis on a surface similar to that in the video. Place your legs in a butterfly position with the bottoms of your feet together. Then make as big of a circle with your pelvis as you can.

Goal: 3 rounds of 10 circles each direction

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 1 minute each side

Extra Notes: keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.

UNILATERAL PULSES

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 10 pulses each leg

STRADDLED BRIDGE PUSH UPS

Goal: 3 rounds of 30 sec hold

1 LEG COW TO PIKED HANDSTAND

Goal: 3 rounds of 5 reps

UNILATERAL MIDDLE SPLIT

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: 60 sec hold x 2 reps each leg.

CONTRACT-RELAX PULSES

Description: Reach a comfortable split position with minimal stretching, then gently pulse your hips up and down using your adductors to contract and relax. Allow your body weight to be partially supported by your arms.

Goal: 3 rounds of 5 repeats of this cycle: 15 seconds of pulsing followed by 3 seconds of active stretch deeper into the position.

STRADDLE UPS

Description: Drop into as deep of a middle straddle as you can without upper extremity support. Drop your hips and shift your weight back onto your hands then use your adductors to pull yourself back into the middle straddle.

Goal: 3 rounds of 3 reps.

KNEELING HUMAN FLAG LEG LIFTS

Description: You can do this with your bottom hand on the floor, a pillow under your bottom knee, and hold your top arm up in the air. 

Goal: 3 rounds of 10 reps each leg.

SQUAT FROM SITTING TO LOW SQUAT

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 5 reps.

HORSE STANCE SQUAT HOLD

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 1 minute.

Goal: 3 rounds of 1 rep

WEIGHTED WIDE HIP SQUAT ON WALL

Description: Put your back against the wall and separate your feet wider than hip width apart. You will slide down the wall into a wall sit while continuing to press your legs apart into a wide squat. Hold a weight overhead maintaining the back of your hands on the wall.

Goal: 3 rounds of 2 squats x 30 second holds each.

FRONT SPLIT ON WALL

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 3 rounds of 10 reps x 10 second hold per rep

HIP ROTATION SQUAT

Description: Hold onto a door frame or similar surface in front of you for balance support. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back as big as you can. End in a curtsy squat. Focus on keeping your pelvis pointed forward.

Goal: 3 rounds of 5 reps each leg.