Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Put the band around your upper back if it’s too short
Goal: 3 rounds of 5 reps each direction
Goal: 3 rounds of 5 reps each direction
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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