ENJOY YOUR TRAINING!
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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 Kim! 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round of each move, 10-30 second holds per move
Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 10 body rolls with 15 second holds
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 10 reps for as long as you can hold
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Description: Start by laying on your back with your fingertips on the floor to assist with balance. Tighten your core to come up into a V-Up position bringing your knees to your chest.
Goal: 3 Rounds, 8 reps per round
Extra Notes: You might not hit 8 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: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg
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: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.
Goal: 5 rounds of 10 reps each leg
Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!
Description: Laying on your back with feet flat on the floor. Place the band around your knees. Contract core so back becomes flat on the floor. Then lift both hips by squeezing your bottom. Push outwards slightly with knees against elastic band to increase the glutes participation.
**Be sure to not arch your back to try and lift higher. Keep core engaged to support back.**
Goal: 4 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 10 reps.
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.
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: 15 second holds x 4 reps each leg
Description: Straddle sit with toes pointed up towards the ceiling. Arms straight at your ears. Fold forward as far as you can go.
Goal: 15 sec holds x 5 reps
Description: Begin on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 10 reps each direction.
Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.
Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and together.
“Head up, chest up, head down, THEN chest down” – Remember, the goal is motor programming here 🙂
Goal: 3 Rounds, 10 reps per round
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.
Goal: 3 rounds of 10 crunches.
*Extra notes: focus on the lowering of your legs down. It should take 2-3 times as long to lower them as it does it bring them up.*
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards 1 side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps per leg
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: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down the wall. This will progress to a full bridge.
Goal: 20 reps
Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps each direction per round
Extra Notes: You might not hit 5 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: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation.
*Keep elbows close to side as much as possible to maximize triceps engagement.
Goal: 5 rounds of 10 reps per round.
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort.
Focus on holding your core tight to keep your spine as neutral as possible.
Goal: 3 Rounds, 10 reps each side per round
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: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 3 rounds of 15 reps
Extra Notes: You might not hit 15 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 stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Remember: Pull your feet up close to your body. Hold onto your feet and pull your lower back down towards your legs.
Goals: 15 second holds x 10 reps
Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know.