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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 Lana! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the 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 at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down
Description: If this move is too difficult on the floor, you can place your hands on a table or other raised surface to start.
Goal: 50 reps
Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward allowing your knees to bend to work to bring your knees between your arms. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.
Goal: 50 reps
Description: Contract your core to tilt your pelvis back so that you can lift your hips up without back arching. **ONLY LIFT YOUR HIPS AT THIS TIME. DO NOT MARCH YET.**
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: 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 working to hold the hips behind your arms.
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a raised height surface. You will touch that surface with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.
**GO SLOW! This is not a speed movement, it is all about the control. **
Goal: 25 reps per leg
Description: Start with hands about shoulder width apart. You will then bring your knees to above your elbows and then lean forward putting weight onto hands before lifting your feet.
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down
Description: This move starts in an elbow plank pike up slightly. You will ensure that your core is fully engaged causing your back to round slightly like a “turtle shell.” From there you will shift forward allowing your hips to drop, but not the back to arch, into a plank position before returning to the piked elbow plank position.
Goal: 50 reps
Description: Be sure to engage your core so that your back doesn’t arch and your core supports your back
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: Squeeze your glutes and lower traps to lift your legs and shoulders without arching. You will work to straighten your arms as you can tolerate more than you see in this video.
Goal: 80 rocks
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: Work to hold this position with knees tight to your chest using your arms more for balance than anything else. As you hold for 30 seconds you will kick 1 leg up to the ceiling at a time throughout the 30 seconds as in the video.
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: Start with feet on a raised surface and on your hands. You will then walk yourself in towards the surface, flexing at your hips, rounding your back slightly, keeping knees straight to the hold position. Hold your core active throughout to support your back.
GOAL: Set a timer for 6 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 6 minutes
Description: You will engage your core to round your back like a “turtle shell” while you lean forward to place weight on your hands. You will then squeeze your glute to lift 1 leg without arching your back.
GOAL: Set a timer for 8 minutes. Hold this position for 30 seconds on, and 15 second rest between holds for the 8 minutes. Complete 1 rep on 1 leg, and then 1 rep on the other leg and repeat throughout the hold time