Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
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.
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.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Rotate your toes up to the ceiling then place back on the floor.
Goal: 3 rounds of 8 reps each direction
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.
Description: This move starts in a side plank position. Keep your top leg straight and lift it up as high as you can. Lower your top leg back down to gently rest on your bottom leg.
Goal: 3 Rounds of 8 reps each side
Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.
Goal: 3 rounds of 10 reps
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.
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.
Description: Follow the video to ease yourself into the W-sit.
Goal: 3 rounds of 3 reps of this sequence
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: 1 min hold x 2 reps each leg.
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 1 min holds x 2 reps each side