Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Judy! 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 ~30-60 MINUTES 3-6 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: Push lower back into floor, left leg straight. Bend right knee. Cross right knee over left leg. Slide right foot up towards your body as far as you can. Grab your right knee and gently pull it towards your left shoulder.
NOW – take your right hand to right wing-pelvis bone and push that bone up and across towards your right knee. Hold for 10 sec then relax your right hand. Repeat 5-10 times.
Some burning is okay but the end goal is a sense of opening or a decrease in the pressure feeling.
Description: Perform after the one before this. Bring right leg into a 90-90 position. Flex your toes and foot up towards you as far as you can and hold that contraction. Gently move your right leg in and out to your tolerance to give the nerves oxygen.
Description: Start by laying on a firm surface with a pillow under your head. Set your core and make sure your back is flat against the floor. This one takes a little coordination… you will point your toes down and raise your leg up as far as you can THEN bring your toes up and lower your leg back down to the floor. This “flossing” should be done in a nice fluid motion. STOP this when you feel any pain shooting, tingling, numbness, heat, etc. feelings in your left leg.
Description: Follow along with this video for a full-body flexibility training
Description: Follow the video to get your wrists ready for weight bearing.
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: 10 reps – do as many pull ups as you can followed by negatives to get to a total of 10
Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go.
Goal: 3 rounds of 10-12 reps
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.
Goal: 3 rounds of 10 reps each leg.
Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.
Goal: 3 rounds of 5 reps each direction
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 8 reps.
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
Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.
Goal: 3 rounds of 5 reps each leg.
Goal: Use a strap, towel, etc. to loop around you foot and hold x 2 min each leg
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 3 Rounds, 2 reps with 30 second holds.
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.
Goal: 3 Rounds of 5 reps
Description: This move starts sitting on the ground, legs straight, feet 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 10 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: Hang from your pull up in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 10 reps
Description: 5 second holds per position.
Goal: 3 rounds of 1 rep each direction
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 do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 30 sec holds x 3 reps.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 2 reps for as long as you can hold. (Shoot for 1-1.5 min of balancing per round)
Description: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 3 rounds of 5 reps.
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg.
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 3 rounds of 8 reps each leg.
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then 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 lift the leg between your hands up and off the ground by crunching your core.
Goal: 3 rounds of 5 push-ups each side
Description: Work this move as shown in the demo video. Focus on upright posture, core engagement and glute engagement.
Goal: 3 rounds of 10 reps each leg
Description: Begin in a tall hollowbody plank. Weight shift over your hands into a planched plank. Hold this shape as you perform a push up. Make sure you push all the way up through the push up into scapular protraction.
Goal: 3 rounds of 10 push ups.
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 10 reps each leg
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 minute hold
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