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JOANNE HAINES CUSTOM WORKOUT

Hey there Joanne!  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!

MASTER WARM UP

Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 5 reps

MIDDLE SPLIT ON WALL

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.

WORKOUT 1

HANDSTAND KATA LEVEL 2

Description: 3 rounds of 1-2 attempts

SWITCH GRIPS

Description: Begin in a chin up (palms towards you) grip then shift your weight to your opposite hand while you change your grip to a pull up (palms away from you) grip. Repeat going in the opposite direction. That is one rep.

Goal: 3 rounds of 3 switch grips

LOWER CORE BENT KNEE LIFTS

Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.

Goal: 3 rounds of 10 reps.

MODIFIED PUSH-UPS

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.

FIGURE 4 PISTOL SQUAT

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

WALL BRIDGE WALK DOWNS

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 2 attempts 

LAT STRETCH

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.

WORKOUT 2

NINJA STRENGTH KATA LEVEL 1

Description: 3 rounds of 1-2 attempts

BRIDGE TWIST 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

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 8 negatives with at least 5 second lowering

VALDEZ

Description: Start in a squatted position with 1 hand on the floor and 1 hand up overhead. Rotate your torso and place both hands on the ground while also lifting hips and kicking legs around.

Goal: 3 rounds of 3 reps

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position. Goal: 3 rounds of 10 crunches.

KNEELING HIP FLEXOR STRETCH

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

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 4 reps each arm with 15 sec holds

BONUS MOVES

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 3 rounds of 5 push-ups