Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
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.
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.
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
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.
Description: Start with legs wide and hands in between legs. Push up on rings and bring legs into stalder position. Use core to lift hips to hold as long as you can. (Don’t press up into a handstand quite yet haha)
Goal: 3 rounds of 3 reps
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 3 walk overs
Description: Start lying on your back then push up to a bridge position. Shift weight into your hands and come up on your toes. Explode off your feet to hop both feet off the floor.
Goal: 3 rounds of 5-8 reps
Description: 1-2 attempts
Description: Begin in a straddle with your palms flat on the floor at shoulder width apart. Keep your hips lifts as high as you can as if you were about to lift into a press handstand. Tap each toe to the back of your wrists. Once the gets easy, weight shift forward onto your hands and attempt to tap BOTH feet at the same time.
Goal: 3 rounds of 5 taps
Description: Kick up to a handstand. Straddle your legs then weight shift over one arm as far as you can. Attempt to weight shift so far that you can unweight one arm. Switch sides.
Goal: 3 rounds of 5 weight shifts each direction.
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then extend both legs out behind you. Attempt to pulse your secondary arm off the ground.
Goal: 3 rounds of 5 pulses each arm
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 1 frog stand with 2 lifts per leg
Description: Perform a handstand wall walk up with your belly towards the wall. Stack hips over your shoulders and slowly let legs slide down the wall. As legs come down, bend your elbows and allow knees to land on triceps. Push back up into the starting position.
Goal: 3 rounds of 3 reps
So proud of you Jenny!!!
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 3 Rounds, 10 reps per round
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 in back lever position. Bring knees away from body and then crunch them back in.
Goal: 3 rounds of 8 reps
Description: Begin this move with your body parallel to the floor and your knees outside of your elbows. Keeping hips high and core activated, perform rows.
Goal: 3 rounds of 10
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)
Description: Perform this move from your rings or tall parallette stands. Lift your knees to your chest and hold that core contraction. Bend your elbows and lower your chest into the tricep dips as far as your arms can control.
Goal: 3 rounds of 8 reps.
Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Follow the video to perform a 1 Leg Leaning Squat Stand.
Goal: 3 rounds, 10 reps each leg
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in.
Goal: 3 rounds of 30 second bouts