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LEXI GARCIA CUSTOM WORKOUT

Hey there Lexi!  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 30-60 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!

AFTER WORKOUT FLEXIBILITY

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 10 reps each direction. 

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

UPPER TRAP STRETCH

Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the opposite direction then tilt your nose down towards the floor.

Goal: 15 sec holds x 4 reps each side.

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 1 round, 4 reps each leg x 30 second holds 

MIDDLE SPLITS ON BLOCK HOLDS

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: 30 sec holds x 2 reps each leg

THORACIC MOBILIZATIONS

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: 15 circles

Mid thoracic spine on a foam roller going left and right (not up and down)

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: 10 second holds x 4 reps each direction.

THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 10 sec hold x 4 reps each arm.

DAY 1 (30 MIN)

PIVOT SHIFT SQUATS

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 one side then the other without lifting your hips between sides.

Goal: 3 rounds of 5 reps each direction. 

FROG STAND - STARTING TO LIFT 1 LEG

Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control. 

Goal: 3 rounds of 5 reps per leg.

WALL SIT + WALL ANGELS

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. You will then perform arm angels as the video shows.

*Only move your arms as much as your shoulder blades will allow.* 

Goal: 3 rounds of 2 reps with 30 second holds per rep

STALDER KICKBACKS

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.

Goal: 3 rounds of 5 reps.

DAY 2 (60 MIN)

LUNGE TO NEEDLE KICK

Description: Begin in a lunge with your arms up by your ears. Perform a needle kick using your balance and glutes (no momentum) then return to the lunge.

Goal: 3 rounds of 5 reps each leg.

Hollowbody core, arms to ears

STALDER PUSH UPS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 3 rounds of 5 push-ups each side

Do all your reps on one side before switching sides. Make sure you are feeling this in your core too!

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

Use only one hand for support now! You got this!

HOLLOWBODY HOLD

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 30 second holds.

Squeeze your legs together and lift your pelvic floor too!

FLARE AROUND THE WORLD HOLDS

Description: Time to move faster through the transitions! 1-2 second holds per position.

Goal: 3 rounds of 1 rep each direction

PIKED ELBOW TO HANDS PUSH UPS - 1 ARM AT A TIME

Description: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands one arm at a time while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.

Goal: 3 rounds of 5 push ups leading with each arm

L SIT TO BENT KNEE V STAND

Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.

Goal: 3 rounds 8 reps

DAY 3 (60 MIN)

WARM UP: 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:  20 reps each direction

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: 3 rounds of 20 second holds per round

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 5 reps – (as many 2 feet lifts as you can (up to 5 reps) but then lift one leg at a time)

Remember to turn hands out 45 deg so it is better on your wrists

HANGING MARCHING

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you squat using both legs.

Goal: 3 rounds of 20 reps

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: 3 rounds of 8 reps each leg.

CRUNCH PLANCHE - 1 FOOT TAPS

Description: This move begins with sitting on your legs with your toes pointed. You will contract your core and your shoulders to raise your hips up as far as you can. Maintaining that compression, tap 1 foot off the ground.

Goal: 3 rounds of 5 reps each side

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 3 rounds of 5 reps.

TABLE TOP CROSS BODY

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 3 rounds of 5 rotations each side.