Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Lili! Here’s your custom workout. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Work your usual shoulder stretches such as dislocates to work the shoulder range of motion.
Description: Work on hanging and shoulder strength with scapular depression and rotator cuff mm activation
Goal: Max hang time x3 reps
Description: Start in a tall plank with turtle shell back (core engaged). You will then rotate your body in circles through scapular muscle activation without your feet or hands moving.
Goal: 15 circles per direction
Description: Put your feet on a tall surface (think belly button height) so you can hold a piked handstand position. The taller the surface, the more weight you will put through your arms, but also allows you to be in a full pike position.
Goal: 5 reps of max hold time
Description: Be in an elbow plank with a turtle shell back. You will then rotate the hips side to side working to touch the hip to the floor as able without losing your turtle shell back. Make sure you use your shoulder and oblique muscles to control this movement
Goal: 10 reps per side
Description: Start in a tall plank. You will then work a push-up by allowing your shoulders to go forward into a partial triceps push-up. Once you have pushed back to the tall plank position, you will leave your hands where they are as you rock your hips back to touch your heels without allowing your knees to touch the ground. Then rock back to tall plank position.
Goal: 15 reps
Description: Start in an elbow side plank. You will then lower your hip to touch the floor, then return to the elbow plank with hips off floor.
Goal: 10 reps per side