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 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 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!
Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
Description: You will start on your hands and knees moving your knees between your hands. From there you will strongly contract your core causing your back to round to bring your knees to your chest while you lean forward. Focus more on the core engagement and knees against chest over lifting your hips.
Goal: 4 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 4 rounds of 10 reps.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting with legs wide. You will then place your hands on either side of 1 leg leaning forward to then lift your bottom off the ground. Be sure you keep your core engaged to assist with lifting the hips
Goal: 4 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by sitting on the floor. You will then lift your hips squeezing your glutes strongly with hands on the floor underneath your shoulders. You will then hold this position for 30 seconds focusing on strong glute activation and not arching your back.
Goal: 4 rounds of 30 sec holds per round
Extra Notes: You might not hit 30 seconds every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 4 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand!
Goal: 4 reps of 20 sec holds on, 10 sec rest, 1 set
Extra Notes: You might not hit 20 seconds every round or even do all 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this for a great full body warm-up.
Goal: 1 Round at the start of your workout
Goal: 4 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin with your feet on a chair or raised surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
**Keep your core engaged to not allow your back to arch as you complete the push-up
Goal: 4 rounds of 5 push-ups.
Extra Notes: You might not hit 5 reps or complete all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in an elbow plank position with a slight pike position. From there, you will twist by switching your feet keeping your glutes and core active to keep your hips up (allowing your knees to bend.) You will then rotate at your shoulders, allowing a stretching of the 1 arm on the ground holding the shoulders open for a stretch before returning to the plank position
Goal: 3 Rounds, 5 reps per side with a 5 second hold per rep
Extra Notes: You might not hit 5 every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. Once up, lift 1 leg at a time to progress this one even further!
Goal: 4 Rounds, 10 reps per leg, per round.
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked, elbow plank position. You will contract your core so that your back rounds creating a “turtle shell” back. You will then hold that core contraction as you shift forward allowing yourself to go into a low plank position before returning to the piked position. Be sure to keep your core engaged throughout
Goal: 3 rounds of 15 reps.
Extra Notes: You might not hit 15 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position with arms out in front you as if holding a bucket.
Goal: 3 rounds of 60 second holds
Extra Notes: You might not hit 60 seconds each round or do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 8 reps per leg.
Extra Notes: You might not hit 8 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 15 reps.
Extra Notes: You might not hit 15 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!