ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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!
Description: Mimic the woman in all black.
Goal: 10 reps of each movement or 10 second hold if holds
Description: Focus on getting into this position working to bring your feet closer to your pelvis.
Goal: hold for 30 seconds x3 reps
Goal: 3 rounds of 10 reps per side
Goal: 3 rounds of 8 reps per direction
Description: Start on hands and feet. Bring knees to elbows and lean forward to work towards balancing on hands only.
Goal: 3 Rounds, 30 seconds per round.
Extra Notes: You might not hit 30 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!
Goal: 3 rounds 10 each leg
Description: Work this move as shown in the demo video. Focus on upright posture, core engagement and glute engagement
Goal: 3 rounds 5 reps per side
Description: Remember to keep arms at 90 and don’t let shoulders hike up to neck.
Goal: 3 rounds 4 switches per side
Description: Start in a piked position with pillow in front of you. You will then bend your elbows to do the push-up working to keep your weight forward on your hands (be on your toes) and push-up to touch the pillow with your head.
Goal: 3 rounds of 10 reps
Goal: 3 rounds of 8 reps per side
Description: Start in elevated plank and transfer to pike.
Goal: 3 rounds, 10 reps per side
Description: Work this move as shown.
Goal: 3 rounds of 5 reps
Description: Focus on pulling your shoulders down as you squeeze your legs together.
Goal: 3 rounds of 10 reps
Description: Have the yoga ball at your shoulder blade so your glutes have to work to hold your hip up
Goal: 3 round 5 reps per side
Description: Support yourself on raised surface. Engage core and extend legs.
Goal: 3 rounds of 8 reps
DESCRIPTION: Work this to engage your core, shoulders and mobility
Goal: 3 rounds of 10 reps
Description: ONLY do the move of hollow body to bent knees touching elbows to knees. DO NOT DO V-UPS YET
Goal: 3 rounds of 10 reps
Description: Start with feet on an elevated surface in a position with hands shoulder width apart. You will then walk your hands in towards your feet causing yourself to pike up. **Be sure to keep your core engaged throughout.**
Goal: 3 Rounds, 8 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: This can be done daily
Goal: 2-3 reps daily