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KELLEY TINKER CUSTOM WORKOUT

Hey there Kelley!  Here’s 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!

ANKLE STRENGTHENING - TURNING UP AND IN

Description: Cross one leg over the other. Loop the band around the ball of your foot. Point toes towards face. Pull against the band and do an oval with your foot. You should feel it working in the sides of your lower leg/ankle

Goal: 10-20 reps

ROTATOR CUFF INTERNAL ROTATION WITH BAND

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Internally rotate your shoulder to pull your band to your belly button. 

Goal: 10 reps as a warm-up

WORKOUT 1

WARM UP STRETCHES

Description:  Begin your workout with these 6 stretches to get your body loose and ready to go

Goal: 10 second holds per stretch. Do each stretch 5 times.

Other Information: First there is the full video of stretches. Below that on each title for the pictures from the video, I put the time where that stretch is in the video for your reference. Continue to only do the 6 stretches we discussed. Do not do the entire video. 

STRETCH 1 (00:11)

STRETCH 2 (00:42)

STRETCH 3 - HAMSTRING STRETCH

15 second hold. Repeat 4 times each leg.

STRETCH 4 (01:49 to 01:53)

STRETCH 5 - SPINE ROTATION STRETCH

Description: Sit on your feet with your toes pointed and lower your hips down to your heels. Walk your hands out as far as you can forward. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 10 second holds x 4 reps each direction.

SEATED TRICEP DIPS

Description: Start in a squatted position and perform a full range tricep dip on rings. Make sure you keep your elbows from “winging” outwards. Lower yourself as far down as you can go.

Goal: 8 reps

SNAKE SQUAT

Description: Start standing with your feet WIDER than you think. Then squat with 90 degrees of bending at hips and knees. Shift side to side until you can get your knee all the way straight.

Goal: 10 reps each direction (so 20 shifts total)

HOLLOWBODY HOLDS

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. Keep your arms back by your ears.

Goal: 2 reps with 30 second holds.

WIDE GRIP PUSH UPS

Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.

Goal: 15 push-ups

WEIGHTED SHOULDER CIRCLES

Description: Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold your 5 pound weights. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 10 circles

BENT KNEE COMPRESSION + LEG LIFTS

Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.

Goal: 10 kicks each leg

CAT WALKS

Goal: Go across your room and back

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf.
Focus on shifting your hips forward with your knee straight.

Goal: Hold for 30 seconds, repeat 3 times each leg

HAMSTRING STRETCH

Goal: 30 second holds x 4 reps each leg

PIGEON WITH CHEST UP

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

*Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 4 reps each leg

Workout 1 is complete! I'm proud of you Kelley! Positive thoughts only, my friend.
- Bethany 🙂

WORKOUT 2

WARM UP: BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: Roll down and back up 10 times with a slow and controlled pace.

 

MINI-SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly to come back to full standing. 

*Sometimes it helps to think about the motion you do to sit down in a chair*

Goal: 30 reps

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

Don’t forget to tighten your core

Goal: 5 reps each leg.

PIKE ELBOW TO HAND PUSH UP

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: 8 push ups leading with each arm (so 16 total)

BRIDGED ROWS

Description: Hold onto your handles and lean backwards with your feet flat on the ground, knees bent, and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows by pulling your shoulder blades together and bending your elbows.

Goal: 10 reps.

ELBOW PLANK SLIDES

Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up between your elbows into a crunch. Return to a plank. (Socks on hardwood works great!)

Goal: 15 reps

STRADDLE BACKS

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your core to raise your legs up and towards your head as far as you can without using momentum.

Goal: 10 reps.

No arms 🙂 

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you like Lee in the video. Set your core by pulling your belly button towards your spine. Use your core to produce a leg V-Up.

Goal: 3 rounds of 10 reps

CRANE TO WARRIOR

Description: Follow the video to perform this balance move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum. Slow and controlled. Hold onto something for help if you need to.

Goal: 10 reps each leg.

Remember to keep your shoulders down so they don't lift towards your ears. Squeeze the quad/thigh of your standing leg and glute of your floating leg.

FRONT SPLIT STRETCH

Description: Lower yourself into the front split like in the picture. Relax your feet and have the top of your back foot resting on the floor.

Goal: 30 second holds. Repeat 2 times each leg.

KNEELING HIP FLEXOR STRETCH

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: 15 second holds. Repeat 4 times each leg.

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. I believe in you Kelley! - Bethany 🙂