Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Description:Â 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
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.Â
Goal: 10 reps as a warm-up
Description: Follow the video to get your wrists ready for weight bearing
Description: Â 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.Â
15 second hold. Repeat 4 times each leg.
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.
Description: This move starts by standing with your feet slightly separated. Keep your knees straight. Do a body roll until your hands touch the floor. Walk your hands out to a plank position. Then walk your feet up to your hands while trying to keep your knees straight the whole time.
Goal: 5 reps.
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
Description: Begin 1 step length in front of a surface. Place a foot on the surface then perform a static lunge as the video shows.Â
Goal:10 lunges each leg
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.
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
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
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
Goal: Go across your room and back
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
Goal: 30 second holds x 4 reps each leg
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
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.
Description: Hold onto something straight, a towel, strap, etc. Keep your elbows straight as you perform the motion Lee does in the video. Gradually work your hands closer together as you feel comfortable.Â
Goal: 10 reps, no holds. Just gentle movements.
Description: Stand with your feet together. Perform a body roll down and extend your shoulders like the video shows. Do not bounce like he does in the video.
Goal: 10 sec hold x 3 reps
Description: Hold one leg in the air. Dig your other heel into the ground and pull your body weight towards your heel using your hamstrings.
Goal: 10 second holds x 2 reps each leg
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.Â
*Sometimes it helps to think about the motion you do to sit down in a chair*
Goal: 30 reps
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch.
*Make sure to keep your core turned on and tail tucked under. I don’t want you feeling this in your back.
Goal: 8 reps each leg.
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)
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.
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
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 🙂
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
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.
Description: Begin with one leg straight and toe pointed towards the ground. Draw a half circle with your toes until the leg is fully behind you.
*Make sure to keep your core tight so your back doesn’t arch backwards
Goal: 20 pulses each leg.
Description: Begin in cow (swayed back), go down into a push-up like movement while on your knees. As you push up to the top of your push-up, arch your back up into a “cat”.
Goal: 5 reps.