Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kate! 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down
Description: Follow along with this video for wrist strengthening
Goal: 1 round 10 reps of each movement
Goal: DAILY FOR UP TO 60 SECONDS
Description: Start with feet on raised surface hands on the floor in a plank position. You will then walk your hands in lifting your hips up working to get your hips over your shoulders. Once you are in the pike position, you will then complete push-ups working to keep your elbows close to your body to emphasize triceps activation.
Goal: 3 rounds of 7 reps
Extra Notes: You might not hit 7 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!
Description: Walk the legs out. Squat and then transfer your weight to one leg keeping feet planted. Focus on pulsing down on the bent knee side to increase the weight and range of motion on that leg.
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!
Description: Be sure to tuck your boobs up to your knees a bit.
Goal: 3 rounds of 15 rocks
Extra Notes: You might not hit 15 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!
Description: Work this move for rotational kicking and hopping work.
Goal: 3 Rounds, 5 reps each side per round
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!
Description: Work your glutes and core to complete this move to go from squat to kicking roll over block back to squat.
Goal: 3 rounds of 5 reps per side
Description: This move starts in an elbow plank position. Then complete the movement as shown in this demo video
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!
Description: Start on the lowest height plyometric box with the top of the feet on the box, knees on the floor. You will then work to lift your knees up off the floor into a piked handstand position using your core and shoulders. Don’t let your knees rest on the floor between reps.
Goal: 3 rounds of 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!
Description: Follow this video to work your core, legs and full body for jumping strength.
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!
Description: Focus more on your core allowing your legs to rotate side to side instead of lowering the legs
Goal: 3 rounds of 8 reps per side
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!
Description: Work on control for eventual full handstand kick-ups.
Goal: 3 rounds of 5 reps per 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!
Description: Start hanging from your bar. You will then engage your core to bring your knees to your chest and hold it there as you rotate your hips left and right holding your legs tight to your chest as possible throughout.
Goal: 3 rounds of 5 rotations each direction.
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!
Description: Lift hips off the floor pushing strongly through your hands focusing on kissing your knees each lift.
Goal: 3 rounds of 10 second holds 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!