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JESSICA CHRISTENSEN WORKOUT

Hey there Jessica!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

DAY 1

MIDDLE SPLITS

Description: You will start by lowering your self into a middle split position with hands on the floor. From here you will lean onto your hands working to pulse your hips slightly up and down to work to open them more each time you pulse slightly lower.

Goal: 2 rounds of 10 pulses

Extra Notes:  You might not hit 10 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-BRIDGE TWIST SHOULDER MOVEMENT

Description: Start in an elbow plank position. From there you will twist your hips, switching your feet while squeezing your glutes and then rotating your shoulders allowing your chest to open towards the ceiling. You will hold this position for a count of 3 before rotating the opposite direction.   

Goal: 3 round of 5 reps per side

Extra Notes:  You might not hit 5 reps, or even all 3 rounds that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE WALL WALK DOWN AND UPS

Description: Start standing with back to wall, arms above your head. You will then reach for the wall to walk your hands down and back up. **BE SURE TO MAX CONTRACT YOUR GLUTES TO DECREASE BACK HINGING AND THINK TO LIFT YOUR RIBS TOWARDS THE CEILING. Use your core to help you come back to standing.

Goal: 3 rounds of 5 reps

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STALDER CORE SLIDES

Description: Starting in a plank position with both legs on sliders. You will then contract your core to bring your feet forward sliding them up to in line with your hands. You will bend you knees when doing this move to attain a partial stalder position. From there, you will then squeeze your glutes strongly to return to the starting plank position.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND WALL WALK-UPS

Description: This move starts in a push-up position with feet near wall. You will then position feet onto the wall and “walk” your hands inwards as your feet walk up the wall maintaining a strong core as you move your legs and arms to keep the push-up/plank position. Walk your hands in as far as you can safely come down while keeping your core active.

*Each rep includes a clockwise and a counterclockwise rotation.

Goal: 3 Rounds, 5 reps
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND PROGRESSION

Description: Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs. 

Goal: 3 rounds of 5 rep per leg, per round

Extra Notes:  You might not do all 5 reps per round, or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG TO PLANK

Goal: 3 rounds of 7 reps with 10 sec holds of the frog

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

Description: Follow along for a full body mobility training. For warm up if reps do 5 reps, if holds do 10 sec holds. For cool-down do 10 reps if reps and 30 sec holds if holds.

Goal: 1 round for warm-up and 1 round for cool down

HANGING PIKE LIFTS

Description: This move starts hanging on a pull-up bar or equivalent surface. You will then lift your legs to an L in front of you (bending the hips to 90 degrees) before lowering back to the full hang position.

Goal: 3 Rounds, 8 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WIDE LEG WALL CRUNCHES

Description: Lay on the floor with legs bent to 90 degrees at hips and knee and hips wide. You will then crunch your core reaching your hands to the wall between your feet. 

Goal: 1 round of 25 reps

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL WALK OVERS

Goal: 3 rounds of 4 reps

Extra Notes:  You might not hit 4 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND PUSH-UPS

Description: This move starts in a push-up position with feet on the edge of a raised surface (such as a couch). You will then “walk” your hands inwards to the piked position working for hips over shoulders. Be sure that you keep your core engaged throughout. Once in the piked position you will then complete push-ups.

Goal: 3 Rounds, 10 reps

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

C-STANDS

Description: starting on your forearms with hands touching each other, but a few feet from the wall, you will kick your feet up to the wall. You will then work to open your shoulders by shifting your chest forward away from the wall.

Goal: 3 rounds of 25 second holds

Extra Notes:  You might not hit 25 seconds every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

KNEE-HAB

NEEDLE KICKS

SINGLE LEG SQUATS WITH ARM SUPPORT

SIDE-STEPPING IN SMALL SQUAT WITH BAND

DAY 3

MEAT HOOKS

Description: Start handing. You will then bring your knees up and rotate to 1 side working to wrap your legs around the arm you are rotating towards.

Goal: 3 rounds of 3 reps per side

Extra Notes:  You might not hit 3 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOLDS

Description: Focus on body being parallel to the ground and holding spine neutral while squeezing your glutes.

Goal: 3 rounds of 20 second hold per side per round

Extra Notes:  You might not hit 20 seconds every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING L ROTATIONS

Description: starting hanging from a bar or bar equivalent. You will then bring your legs up using your core to hold your legs at 90 degrees. From there you will rotate left and right.

Goal: 3 rounds of 5 reps each side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CORE COMPRESSION HOLDS TO V-STAND

Description: Your core is to hold your knees tight to your chest. You will only use your arms as a balance point.

Goal: 3 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SIDE PLANK ROTATIONS

Description: Be in a side plank on your ELBOW to give a good range of motion mobility workout.

Goal: 3 rounds of 10 reps per side

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!