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LAURA KEEFER CUSTOM WORKOUT

Hey there Laura!  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 ~30 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!

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. *Each rep includes a clockwise and a counterclockwise rotation.

Goal: 10 reps per leg per round.

IT BAND/TFL STRETCHES

Goal: 15 sec holds x 4 reps on right side

BENT KNEE BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits.

Goal: 15 sec holds x 3 reps

HIP TWIST STRETCH

Description: Follow the video to open up your hips. Only twist as far as you are comfortable doing with the goal to eventually get your toe to the floor. 

Goal: 15 sec holds x 3 reps each side

HIPS DON'T LIE KATA

DAY 1

STANDING TRUNK ROTATIONS

Description: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips..

Goal: 2 rounds of 10 reps per side (continuous movement, no holds)

Exhale on the way down. Inhale on the way up.

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 10 reps per side

Exhale as you lift your leg. Inhale as you lower it back down.

BANDED PUNCHES

Description: Stand on one end of the resistance band. Hold the other end in both of your hands. Punch one arm at a time out in front of you. Make sure to keep your core engaged and follow your core with your shoulder punching forward.

Goal: 2 rounds of 10 reps each side.

If your band isn't long enough to stand on you can just wrap it around your back.
Exhale with the punch. Inhale when bringing your arm back towards your body.

HANGING WITH SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able. 

Goal: 2 rounds of 20 second holds per round

Breathe continuously throughout

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 2 rounds of 5 reps each direction.

Breathe continuously

WALL SIT MARCHING

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. 

Goal: 2 rounds of 2 reps with 30 second holds

BREATHE CONTINUOUSLY

DAY 2

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.

Exhale as you raise a leg. Inhale as you bring it back behind you.

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.

Exhale up into superman. Inhale as you lower back down.

GLUTES ONLY SUPERMAN HOLDS

Description: Start by squeezing a yoga ball (or pillow) between your feet. You will then bend your knees and hold this position for the prescribed time.

Goal: 2 rounds of 30 second holds for 2 reps

LAURA - squeeze and pillow between your feet. Inhale as you lift. Breathe continuously during the hold.

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 2 rounds of 5 reps.

Inhale on the way down. Exhale as you push up.

SIDE PLANK + HIP DIPS

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.

Goal: 2 Rounds, 5 reps each side per round.

Inhale as you lift up. Exhale as you lower down.

MIDDLE SPLITS ON BLOCK

Description: Start with 1 leg lifted on a raised surface while the leg on the ground remains perpendicular to the floor. From there, you will be sure that your core is engaged as you lean forward reaching for the floor being sure that your trunk remains in the middle of your hips. Go slowly to not aggravate your back/hip!

Goal: 2 rounds of 10 reps per side

Breathe continuously.

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: 2 rounds of 15 second holds per side

Breathe continuously.

DAY 3

SEATED TRUNK ROTATIONS WITH LEG LIFT

Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.

Goal: 2 Rounds, 15 reps per side

Inhale as you twist. Exhale as you straighten back up.

WEIGHTED SHOULDER CIRCLES

Description: Begin in supine with your core set. Perform a “crunch” with your upper core keeping your shoulder blades off the floor the entire time. Hold weights in both hands with palms up. Make a circle beginning at your head, down to your hips, then around back above your head.

Goal: 2 rounds of 10 circles.

Breathe continuously since you're making multiple circles

PIKE HANDSTAND WALK INS

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active. Work to bring your hips over your shoulders without arching your back, then raise one leg and hold for 3 seconds.

Goal: 2 rounds of 3 reps.

Breathe continuously

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 5 crunches. 

Touch your toes down between every rep. Exhale as you lift your knees up, inhale as you slowly lower them.

HIP ROTATION SQUAT

Description: Hold onto a door frame or similar surface in front of you. Lift one leg in front of you to 90 degrees, then rotate your hip out, around, and back. End in a curtsy squat. Focus on keeping your pelvis pointed forward.

Goal: 2 rounds of 8 reps each leg.

Exhale as you lower down. Inhale as you push up to standing.

HIP BRIDGE WITH SHOULDER ROTATIONS

Description: Start laying over a yoga ball with only shoulders on the ball. You will then squeeze your glutes strongly to lift hips so that your legs are parallel to the ground. From there, you will hold your core engaged as you rotate side to side, being sure to hold your hips stable throughout. 

Goal:  2 Rounds, 15 reps per side

LAURA - Put your back on your ottoman. Inhale as you twist. Exhale as you straighten back up.

COMPRESSION AND SPLITS STRETCH

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 2 rounds of 5 reps each leg. 

Breathe continuously.

LAT STRETCH

Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.

Goal: 2 rounds of 10 second holds each direction.

Breathe continuously.