Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Kori! 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 ~30 min 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: 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. Do 5 glute pulses making sure you do not rotate your pelvis but the strength comes from your glutes.
Goal: 2 rounds of 5 reps each leg (1 rep = 5 quick glute pulses)
Goal: 1 round of each stretch for a warm-up for ~10-20 sec per move
Cervical Spine Movements
Trunk Rotation with Dow:
Full video with sound for your reference:
Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and shoulders to raise your hips up as far as you can.
Goal: 2 rounds of 8 press ups
Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.
Goal: 2 rounds of 8 reps.
Description: Begin on your hands and knees. Tighten your core. Keep your knee bent to 90 degrees as you extend your hip. The bottom of your foot should raise like it is going to touch the ceiling. Make sure to not let your knee extend or your hamstring will take over.
Goal: 2 rounds of 8 reps each leg.
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 2 rounds of 5 reps each leg.
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: 2 Rounds, 3 reps each direction
Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.
Goal: 40 sec holds x 1 rep each leg
Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the oppposite direction then tilt your nose down towards the floor.
Goal: 15 sec holds x 4 reps each side.
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: 5 rolls slow and controlled
Goal: 1 round of each stretch for a warm-up for ~10-20 sec per move
Description: 5 second holds per position.
Goal: 2 rounds of 1 rep each direction
Description: This move starts by sitting with good posture (shoulders down and back). You will then perform a chin tuck as if you are trying to make a double chin (back of you head straight back). Refrain from lowering your chin down. The movement should be straight back. You will either feel muscles working under your chin or a stretch at the back of your skull.
Goal: 2 rounds of 10 chin tucks.
Descritpion: Balance in a bent knee v-stand with your arms behind your arms. Use your core to not lose the compression.
Goal: 2 rounds of one 30 sec hold
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 2 rounds of 1 reps for 30 second HOLDS
Description: Roll your feet over your head like the video shows. Try to keep your legs together and knees straight.
Goal: 10 second holds x 2 reps each direction.
Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your trcieps to push up one at a time.
Goal: 8 reps each arm.
Kill it! 🙂