Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Katharine. This is 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!
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Follow the video to get your wrists ready for weight bearing.
10 reps if reps, 10 sec hold if holds
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 10 pulses each leg
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift into the copenhagen plank.
Goal: 3 rounds of 30 second hold per side
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 5 reps for as long as you can hold. MAX TIME OF 1 MINUTE PER ROUND
Description: Start on elbows in plank. You will control your core and rock you hips side to side.
Goal: 3 rounds of 10 dips
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.
Goal: 3 rounds of 1 rep of 1-2 minute per round
Description: Hanging on a pull-up bar or equivalent surface at the top of a chin up position, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 reps
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: 30 second hold x 2 reps each leg
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 8 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 8 reps per leg.
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 in a rainbow motion
Goal: 3 rounds of 5 reps each direction
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
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. From there you will USE YOUR CORE to start the rock.
Goal: 3 rounds of 15 rocks.
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps per leg
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation.
Goal: 10 reps per leg
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 8 reps
Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal: 3 rounds of 10 push ups leading with each arm
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 5 extensions.
Description: Start on your belly. Place your arms over head with your elbows straight and palms facing down. Raise your arms and sweep them behind you at the same time you squeeze your glultes to lift your legs. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds of 5 reps
Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
MAKE THIS MORE OF A WINDSHIELD WIPER, NOT A 90/90
Goal: 10 reps each direction.
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.