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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JENNY SEGURA CUSTOM WORKOUT

Hey there Jenny!  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 4-6 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!

DAILY STRETCHES

STALL BAR COMPRESSION & SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 3 rounds of 5 reps each leg.

HANGING SPLITS STRETCH

Description: Hang from a pull up bar or like surface. Raise both legs up and grab the bar with your feet. Attempt to straighten your raised leg to feel a hamstring stretch then lower the other leg into a front split.

Goal: 15 second holds x 2 reps each leg.

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds 

WARM UP VIDEOS

WORKOUT 1

V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall. 

GOAL: 3 rounds of 5 lifts each leg.

PISTOL SQUAT TO RAISED SURFACE

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height.

Goal: 3 rounds of 8 reps.

REVERSE PRESS HANDSTAND

Description: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.

Goal: 3 rounds of 5 reps

FROG STAND - 1 KNEE LIFT

Description: Perform a frog stand with raising one knee.

Goal: 3 rounds of 3 reps

STRADDLE BACKS ON BAR

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 5 reps

Make yourself stop at 90!

WORKOUT 2

FRONT LIMBER HANDSTAND ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.

Goal: 3 rounds of 5 reps

V STAND TO FROG

Goal: 3 rounds of 8 reps

SWEEP SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side and sweep the opposite leg in front and then back to the side. Shift to the other side and repeat.

Goal: 3 rounds of 8 reps each direction 

TUCK PLANCHE TRICEP DIPS

Description: Follow the video to perform a tuck planche transition to/from tricep dip.

Goal: 3 rounds of 5 reps.

PIKE PRESS HANDSTAND FROM BLOCK

Description: Begin in a pike handstand with your feet on a block. Weight shift forward onto your handstand until you can press your legs up into a handstand using your glutes. Attempt to hold the handstand as long as you can. Have a wall behind you for safety if you over-balance like in the video, but try to lower your feet back down to the block in a controlled manner.

Goal: 3 rounds of 5 reps.

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5 reps (10 second holds then negative slowly down)

WORKOUT 3

FREESTANDING HANDSTAND

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

Goal: 3 rounds of 3 reps each leg.

DRAGON PISTOL SINGLE LEG SQUAT

Description: Stand with arm support in front of you. Twist one leg behind the stance leg then perform a pistol squat. Try to keep your straight leg off the floor the entire time.

Goal: 3 rounds of 8 reps each leg.

FRONT LEVER CRUNCH SCISSORS

Description: Begin this move with your legs tucked up to your chest. Then attempt to flex your shoulders and bring your body up so it is parallel to the floor. Hold this position maintaining hollowbody spine and alternate kicking 1 leg straight.

Goal: 3 rounds of 5 reps each leg

STALDER KICKBACKS

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.

Goal: 3 rounds of 5 reps.

SKIN THE CAT ON RINGS

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 8 reps