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 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!
Form over number of reps always!
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
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
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: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep. *Focus to reach your hands to feet each attempt keeping the legs fully straight.
Goal: 3 Rounds, 10 reps per round.
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps.
Description: This move begins in standing, possibly next to a surface for balance if needed. You will cross one foot to your other knee in a figure 4. Squat down as far as you can while maintaining your balance. Hold the squat stand.
Goal: 3 rounds of 1 squat stand each leg for 30 second holds.
Description: Start in tall plank position. Kick one leg up onto the wall and walk your hands back towards the wall. Make sure your pelvis stays square. Walk back down into the plank position WITHOUT letting your foot touch the floor. Repeat.
Goal: 3 rounds of 3 reps each leg.
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 3 reps with 10 sec hold
Description: Begin with your hips near a vertical obstacle (doorway, open door, tall parallettes). Use your core to bring your legs up into a pike. Raise your pelvis up using your lower core as you rotate one leg over using your obliques as the video shows. Return to the pike position then switch directions.
Goal: 3 rounds of 8 reps each direction.
Description: Go into a middle straddle with your hands on the floor with the back of your palms aligned with the ends of your toes. Try to stack your shoulders under your hips as much as you can. Weight shift as much weight as you can onto your hands then lift up onto your toes. Hold it.
Goal: 3 rounds of 2 reps with 30 second hold
Description: Begin with one leg behind you and your arms out in front for balance. Lower your back knee towards the floor and attempt to gently tap your knee to the floor. Return to standing, hold your balance, then perform another rep.
Goal: 3 rounds of 8 reps each leg
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Begin in standing with your feet together. Squat as you lower your hands to the floor. Use your arms to support your weight as you tuck your head and HOLLOW out your spine so it’s the shape of the bottom of a rocking horse. You will then roll forward attempting to continue your momentum so you can land on your feet and come into standing. Then jump bringing knees to chest.
Goal: 3 rounds of 3 rolls
Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.
Goal: 3 rounds of 10 reps.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.
Goal: 3 rounds of 1 rep with 2 minute hold
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 8 extensions
Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.
Goal: 3 rounds of 5 reps per side.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Goal: 1-2 attempts
Goal: 1-2 attempts
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