Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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 5 reps 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: Tuck your body into this demo video, then hold for the prescribed time
Goal: 3 rounds of 30 second holds per round
Description: Start with feet on an elevated surface in a piked handstand position. You will then walk your hands side to side. **Be sure to keep your core engaged throughout.**
Goal: 3 Rounds, 3 reps
Extra Notes: You might not hit 3 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