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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KAREN LORRE GOAL FOCUSED PROGRAM

Hey there Karen!  Here’s your GOAL FOCUSED 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!

ARM STRENGTHENING

PIKED ELBOW TO HAND PUSH UPS

1 FOOT DIVE PUSH UP

PLANK CIRCLES W/ HANDS ON YOUR BOSU

X-3 BAND PUNCHES

Put the band around your upper back if it’s too short

HANDSTANDS

1 ARM HANDSTAND PROGRESSION

Goal: 3 rounds of 5 reps each direction

1 ARM HANDSTAND KICKUPS

Goal: 3 rounds of 5 reps each direction

KICKING UP TO HANDSTAND

HANDSTAND BLOCK PUSH UPS

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall and bounce the 2nd foot off. Then switch legs.

Goal: 3 rounds of 5 reps each leg

PIKED HANDSTAND TOE TAPS

PRESS HANDSTAND PRACTICE

REVERSE PRESS HANDSTAND

Don’t forget to practice reps of this by pulling your legs down until you get to the point where you feel like you’re going to lose it THEN pull your legs back up into a handstand 

WALL HANDSTAND TO FROG STAND

CRUNCH PLANCHE ON PARALLETTE STANDS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression. Lift both feet off the ground at the same time and hold the crunch planche.

Goal:  3 Rounds of 8 reps

HANDSTAND HIP CIRCLES

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 3 reps per side

FLOOR STRENGTH

BENT KNEE TO STRAIGHT KNEE V-STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten BOTH legs at the SAME time

Goal: 3 rounds of 10 reps 

KAREN - work on straightening both legs at the same time

V-STAND - LEVEL 0.99

Description: Begin in your L-stand. *Do not lose your turtle shell or compression! Sqeeze your shoulder blades down and back while you begin contracting your core maximally to rock your feet up.

Goal: 3 rounds of 1 L stand holding and rocking for as long as you can

BRIDGE FOR SHOULDERS

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 3 rounds of 1-2 reps x 15 second holds

STALDER LIFTS

Description: Start sitting on the floor in a straddle position. With both hands in front of you, lean forward for core compression. First lift hips off the floor then lift both legs and hold.

Goal: 3 rounds of 3 reps for as long as you can hold

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups

CORE WORK

SUPERMAN TO PIKED ELBOW PLANK SLIDES

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 6 reps

ELEVATED MOUNTAIN CLIMBERS

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

Goal: 3 rounds of 12 reps each side

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 10 reps each direction

MEATHOOK WIPERS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a L with knees extended. You will then use your core and shoulders to elevate your hips and rotate your legs from one side to another.

Goal: 3 rounds of 5 reps each direction

TOES TO POLE

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 3 rounds of 10 reps

DRAGON TAILS

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 of 8 reps 

HIP ROTATION DRAGON TAILS

NINJA STRENGTH

FRONT LEVER CRUNCH HOLD

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. Hold this position maintaining hollowbody spine.

Goal: 3 rounds of 3 reps x 10 second holds

SKIN THE CAT

Description: Pull your knees to your chest as you lift your hips to bring the hips between your arms. You will lower your hips as far as you can, but only to a level that you can return from to come back to the starting position.

Goal: 3 rounds of 5 reps

STRADDLE BACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 3 rounds of 5-8 reps

ACROBATICS

CRUNCH TRICEP DIPS

Description: Perform this move from your rings or tall parallette stands. Lift your kness 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. 

INLOCATE FLOOR PRACTICE

BENT ARM SUPPORT

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 3 rounds of 5 attempts each arm

KAREN - just work on the bent arm support balance for now. Obviously not pressing up to a handstand (yet haha)

LEG STRENGTH

PISTOL SQUAT TO CHAIR

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 3 rounds of 8-10 reps each leg

STALDER SQUATS

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 6 reps

POWERMOVES

SWEEP - 2 HANDS FORWARDS

VALDEZ

SPINDLE