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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LEXI GARCIA (PREGGERS) 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!

EVERY DAY FLEXIBILITY

LEFT SIDE ONLY - 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: 30 sec holds x 2 reps

RIGHT SIDE ONLY - 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: 30 sec holds x 2 reps

EVERY DAY 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.

WORKOUT 1

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!

TABLE TOP HOLDS

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 3 rounds of 5 reps with 10 second holds.

Focus on your pelvic floor and glutes

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

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

WORKOUT 2

SQUATTED HIP WALL CRUNCH

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: 3 rounds of 10 reps.

REVERSE PLANK TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

Goal: 3 rounds of 8 reps

HORSE STANCE HOLDS

Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower.

Goal: 3 rounds of 2 reps with 30 second holds

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