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KORI LINN CUSTOM WORKOUT

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!

3 Lat things to try 🙂

SINGLE ARM LAT PULL DOWN

Description: This move starts by securing a band as high as you can (top of closed door height). You will then grab the band with an extended arm. Pull your elbow down and back towards your hip. I find it helpful to place my opposite hand on my lat to feel for engagement as the video shows. 

Goal: 2 rounds of 8-12 reps each arm

SINGLE ARM LAT ROW

Description: This move starts by securing a band at chest/arm pit height. You will then grab the band with an extended arm. Pull your hand to your arm pit. I find it helpful to place my opposite hand on my lat to feel for engagement as the video shows. 

Goal: 2 rounds of 8-12 reps each arm

SUPERMAN TO PIKE ELBOW SLIDES

Description: this one will be interesting to see you try BUT if you can do it, it will really engage your lats. You don’t have to have your toes pointed down like he does. A flattened box under your feet works great or just slippery socks on hardwood. 

Goal: 2 rounds of 5 reps


WORKOUT 1

GLUTE SWIMMERS

Description: Begin on your stomach. Try to keep your chest on the floor as you raise your legs up into a lower body superman then make a circle going outward. Attempt to keep your knees as straight as possible. 

Goal: 2 rounds of 10 reps

BANDED GLUTE ER EXTENSION

Description: With your circle band around your ankles, hold onto something for balance support. Set your core / hollowbody then extend one leg back and out as far as you can without arching your lower back. 

Goal: 2 rounds of 10 reps each leg

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.

Goal: 2 rounds of 5 reps each leg.

HIP ABDUCTION WITH BAND

Description: Follow the video to strengthen the outside of your hips.

Goal: 2 rounds of 10 reps.

FROG POSE CIRCLES

Goal: 2 Rounds, 5 circles each direction

WALL BRIDGE

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. Eventually this will progress to a full bridge.

Goal: 2 rounds of 5 reps.

SUPERMAN WITH LOWER TRAP SLIDES

Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.

Goal: 2 Rounds of 10 reps.

WALL MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 2 rounds of 5 lifts each leg.

KORI - you are not lifting your butt up off the floor. Butt sits on floor, maybe on the cushion if that is more comfortable

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 Rounds, 2 reps with 15 second holds.

HIP CIRCLES

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.

*Each rep includes a clockwise and a counterclockwise rotation.

Goal: 2 Rounds of 5 reps per leg

SHOULDER BANDED EXTERNAL ROTATION

Description: Set your shoulder blades back and down. Hold this contraction throughout the exercise. Bring your arm out to 45 degrees. Try to keep your elbow in the same spot as you pull the band, causing external rotation at your shoulder.

Goal: 3 rounds of 10 reps each side

SHOULDER BANDED FLEXION

Description: This move starts by grabbing the band with your thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Flex your shoulders to pull your hand up overhead.

Goal: 2 rounds of 10 reps each side

FULL UPS

Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.

Goal: 2 rounds of 5 reps.

FIGURE 4 AGAINST THE WALL

Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.

Goal: 1 minute each leg 

WORKOUT 2

SIDE PLANK ER EXTENSION

Description: Being in a modified side plank ON YOUR ELBOW and knee. Set your core. Extend your top leg back and out to target glute max. 

Goal: 2 rounds of 8 reps each leg

STANDING GLUTE CIRCLES

Description: Set your core / hollowbody and make sure your lower back does not arch during this exercise. Bring your leg back and out as you circle it as big of a circle as you can. 

Goal: 2 rounds of 10 reps each leg

STALDER WORK ON BALL

Description: Sit on an exercise ball with your palms on the foot. Weight shift to one side then point your toes and lift your opposite leg up off the floor. Ensure your quad (front of thigh) is tight so you do not have a “lag” at your knee.

Goal: 2 rounds of 8 reps each leg

WEIGHTED TRICEP WORKOUT

Goal: 2 rounds of 5-10 reps

SIDE PLANK THREAD THE NEEDLE

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. Take your top arm and “thread the needle” by rotating at your bottom shoulder.

Goal: 2 Rounds, 5 reps each side

SITTING TRICEP DIPS

Description: Start in a squatted position and perform a full range tricep dip. Lower yourself as far down as you can go.

Goal: 2 rounds of 8 reps

Hands on ottoman, couch arm, etc. Will this hurt your wrists?

PISTOL SINGLE LEG SQUAT MODIFICATION

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 one side then the other without lifting your hips between sides.

Goal: 2 rounds of 5 reps each direction

FIRE HYDRANT KICKS

Description: Begin on your hands and knees (quadruped position). Tighten your core to keep your trunk as immobile as possible. Lift one leg out to the side as far as your hip will allow. Picture a glass of water sitting on your lower back. Do not let the water pour out. Then kick your knee out as straight as you can. Slowly return to a quadruped position without letting your core rock.

Goal: 2 rounds of 5 reps per side

SCAPULAR PLANK

Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.

Goal: 2 rounds of 8 reps

SQUATTED HIP OPENER

Kori, you don’t need to hear what he’s saying. Just take this slow and see how it feels on your hip 🙂

DIFFERENT HIP FLEXOR/QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 45 sec hold each side

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