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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

KRYSTYNA KOLODZIEJ CUSTOM WORKOUT

Hey there Krys!  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!

~ PT DAY ~

BODY ROLLS

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: 5 body rolls with 15 second holds

LOWER ABS WITH KNEE EXTENSION

Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground. Make sure your lower back never comes off the floor.

Goal: 3 Rounds, 10 reps per leg per round. 

You will rest your upper core and use your hands to feel for the front of your hip bones. You are turning on your T.A. and keeping it on the entire time. We will discuss this more during zoom.

BACK EXTENSION

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. 

Goal:  3 Rounds, 10 reps per round

SCAPULAR DEPRESSION

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.

Goal: 3 Rounds, 10 reps per round

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 3 rounds of 10 reps

GARGOYLE SQUATS

Description: Follow the video for a deep stretch and hip opening squat. Hold the deep stretch for 5-10 seconds.

Goal: 3 rounds of 5 reps. 

LUNGED BACK EXTENSION

Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.

Goal: 3 Rounds, 5 reps each leg. 

NEEDLE KICKS

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal: 3 rounds of 10 kicks each leg

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a sight 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 hold x 4 reps each leg

HIP ROTATION

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.

Goal: 3 Rounds, 5 reps each direction

STANDING HIP STRETCH

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: 3 rounds of 5 reps per leg. 10 second holds. 

PT DAY is complete! I'm proud of you. Keep pushing yourself Krys! - Bethany 🙂

~ GOAL FOCUSED TRAINING ~

PIKE PUSH-UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Core engaged, tail tucked the entire time!

Goal: 2 rounds of 10 push ups.

V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 2 Rounds, 10 reps per round. 

KRYS - remember to do the cat down to your heels THEN do the V-stand attempting to replicate the same movement at your pelvis to lumbar junction.

BRIDGED ROWS ON TRX

Description: Holding the rings lean backwards with 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.

Goal: 2 rounds of 10 reps. 

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 2 rounds of 8 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.*

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 10 negatives with at least 5 second lowering

PISTOL SINGLE LEG SQUATS 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 1 side then the other without lifting your hips between sides.

Goal: 2 rounds of 10 reps per leg

HANDSTAND WALL WALK UPS

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: 2 rounds of 3 reps. 

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 4 reps each leg.

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: 15 second holds 4 reps per side

Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂