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KATHERINE CARROLL CUSTOM WORKOUT

Hey there Katherine!  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 30-60 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!

SPINE FLEXIBILITY VIDEO

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.

DAY 1

BRIDGE ROWING

Description: Start using your TRX straps. You will lean back into a hip bridge position and complete rows as shown in this video.

Goal: 2 rounds of 12 reps per round

Extra Notes:  You might not hit 12 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED ELBOW TO HANDS TRICEPS PUSH-UPS

Description: Start in a piked push-up position on elbows with hands in triangle. You will then press into a pushup.

Goal: 2 rounds of 8 reps

Extra Notes:  You might not hit 8 reps each round, or complete all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INTRODUCTION TO FROG STAND

Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground. 

Goal: 2 rounds of 10 reps per foot

Extra Notes:  You might not hit 10 reps every round, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WALK-INS

Description: Start with your feet on a raised surface (such as a couch or chair) in a plank position. You will then walk your hands in to attain a pike position before you walk back out to the plank position. Work to hold your core active the entire time to hold a “turtle shell” back position throughout this movement.

Goal: 2 rounds of 8 reps

DAY 2

SINGLE LEG MIDDLE SPLITS

Description: Work a middle split with 1 leg at a time as shown in this demo.

Goal:  2 Rounds, 30 seconds per side per round

Extra Notes:  You might not hit 30 seconds every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK HIP ROTATIONS

Description: Start in an elbow plank. From there you will work to rotate hips side to side.

Goal: 2 rounds of 10 reps per side

CORE INTENSIVE BICYCLES

Description: Start leaning on your elbows. you will then lift both legs and complete bicycles as shown here. Focus on only barely resting on your elbows throughout this.

Goal: 2 Rounds, 10 reps per leg

Extra Notes: You might not hit 10 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK HIP EXTENSIONS

Description: Start in an elbow plank core engaged into a turtle shell back. You will then lift 1 leg (not losing your turtle shell as you do it) to further work your core and glutes.

Goal: 2 rounds of 4 reps per leg with 10 second holds per rep

Extra Notes:  You might not hit 4 reps every round or even do all 2 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SIDE PLANK ROTATIONS

DESCRIPTION: Start in a side plank on your elbow and foot with the top leg in front of the bottom leg to help with balance. You will then lift the top arm and cause your body to rotate as you bring the top arm under you then lift and reach behind you before returning to below you. 

Goal: 2 rounds of 10 reps each side

DAY 3

BENT KNEE BABY STRETCH

Description: This move starts laying on your back bringing your legs up and holding at you heels. You will then work to bring your knees down and outward to stretching your hamstrings, adductors and lower back. Focus to keep your lower back on the floor as much as you can.

Goal: 2 rounds of 30 second holds

HANGING MARCHING

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.

Goal: 2 rounds of 20 reps per leg

STRAIGHT LEG OBLIQUE CORE WORK

Description: Lie on your back with feet together. Move feet on either side of object, working obliques. 

Goal: 2 rounds of 20 reps each side

1 LEGGED PIKE TO COW

DESCRIPTION: Start in elevated 1 legged plank. Transition to piked position and back.

Goal: 2 rounds of 5 reps per side

INTRODUCTION TO V-STAND

DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground. 

Goal: 2 rounds of 10 reps