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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LANI FORSTER CUSTOM WORKOUT

Hey there Lani!  This is a fluid process. We will make changes to this program as you need. You and I are a TEAM. We are only as good as you communicate with me. I truly believe you will make inspiring progress. 

FOUNDATION KATA

WORKOUT 1

~ WARM UP - INCHWORMS ~

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.

Goal: 2 Rounds, 5 reps.

STEP TO STALDER TO PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Then step them back into a plank.

Goal: 2 rounds of 8 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 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.*

LOWERING YOURSELF 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: 2 rounds of 8 reps

HANDSTAND WALL WALK UP

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: 5 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.

V STAND

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: 2 rounds of 10 reps each leg.

BEAR WALK

Description: Do the bear walk around your house. To make it harder, keep your knees as close to the floor as possible!

Goal: 50 feet

~ COOL DOWN ~

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.

SHOULDER STRETCH

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm

Workout 1 is complete! I'm proud of you. Keep pushing yourself Lani! - Bethany 🙂

WORKOUT 2

~ WARM UP: BODY ROLLS ~

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.

Go slow and think about each vertebral level opening up as you roll yourself down.

Goal: 5 rolls down then up slowly

HIP ABDUCTION WITH BAND

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

Goal: 2 rounds of 12 reps.

SPINAL 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 slightly together while you lift your chest up off the ground.

Goal: 4 Rounds, 10 reps per round

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the oppsite arm to high-five your knee. Go as slow and controlled as you can.

GET THOSE HIPS UP AND GO SLOWWWWW

Goal: 2 rounds of 10 reps each side

GLUTE PULSES

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)

BUNS OF STEEL

Description: This move starts on your stomach with your legs slightly separated. Bend both of your knees and put the inside of your feet together. Squeeze your glutes and lift your thighs up off the floor.

Goal: 2 rounds of 10 reps. 

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.

Goal: 2 rounds of 12 push ups.

PIKE TO PLANK TO ELBOWS

Description: This moves starts in a pike position with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.

Goal: 2 rounds of 10 reps. 

~ COOL DOWN ~

N-SIT SWITCH

Description: lay 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 5 reps each direction.

Extra Notes: Keep your core intact so your lower back is not arched. Keep your lower back on the floor the entire time.

STANDING HIP FLEXOR STRETCH

Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.

Goal: 5 reps each leg with 15 sec holds

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂