ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 Laura! 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!
Description: Begin 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: 2 rounds of 5 switches with 15-20 sec holds
Keep your core intact so your lower back does not arch. Keep your lower back on the floor the entire time.
Breathe continuously with all stretchesÂ
Try this while holding onto the bottom of the couch and let me know how it goes 🙂Â
Goal: 20 sec holds x 2 reps each leg
2 rounds of 3 rolls WITH 5# dumbbells. Hold for 15 seconds.Â
Breathe continuously with all stretches
Description: 5 second holds per position.
Goal: 3 rounds of 1 min each direction (so 2 min per round)
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds of 5 reps for as long as you can hold.
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Continued breathing throughout
Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.
Goal: 2 rounds of 10 reps.Â
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 2 rounds of 5 reps per leg
Exhale while lowering down, inhale while twisting, exhale as you’re pushing back up into standing.
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.
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.
Goal: 2 rounds of 8 reps
Inhale on the way down. Exhale when pushing up.
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: 2 rounds of 8 reps each arm.
Breathe continuouslyÂ
Try this while holding onto the bottom of the couch and let me know how it goes 🙂Â
Goal: 20 sec holds x 2 reps each leg
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.
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 of 8 reps each sideÂ
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.
Exhale while lowering down. Inhale when sitting back up.
Goal: 2 rounds of 8 reps
Description: This move starts by laying on your side with both of your knees bent. Use your top arm to hold the top of your pelvis to assure you don’t let your top hip roll backwards. Use your outer hip muscles to lift your top leg off the bottom leg. Only lift as far as your HIP can move. Do not let your pelvis move because then the strength is coming from your lower back.
Goal: 2 rounds of 8 reps with GOOD FORM
Description:Â 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
Exhale when lowering down, inhale while pushing up
Goal:Â 2 rounds of 3 reps with 10 second holds
Breathe continuously throughout.
Description: Follow the video to perform a wall push-up. Keep your elbows close to your body to target your triceps more.
Goal: 2 rounds of 10 reps.Â
Inhale when going down. Exhale while pushing up.Â
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 30-45 second holds x 3 reps
Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know.
Breathe continuously with all stretches