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 30-60 MINUTES 3 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!
Description: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down.
Description: Work a middle split with 1 leg at a time as shown in this demo.
Goal: 2 reps of 30 second holds per side
Extra Notes: You might not hit 30 seconds every rep, 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 Standing with your butt to the wall, feet slightly wider than your hips. You will then lean forward to stretch your hips reaching for the floor as you keep your butt/hips against the wall. Hold at the bottom.
Goal: 2 reps of 30 second holds
Description: Start in a pike position. You will rotate sideways to attain a table position working to keep your hips up throughout using your glutes to hold the hips high as you stretch your shoulders. Continue and rotate into the pike and repeat.
Goal: 2 rounds of 8 reps per direction
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on this position to work your hips and core
Goal: 2 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds ever rep every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this demo video to start in a plank then step into a stalder squat working to bring the feet in line or slightly in front of the hands for the stalder position. Then step back into the plank position.
Goal: 2 rounds of 10 reps per leg leading
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift your legs off the ground. Once balanced, you will then engage your triceps and anterior shoulders to straighten your arms into an elbow planche then return to frog.
Goal: 2 rounds of 5-7 reps per round
Extra Notes: You might not hit 5 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start laying on the floor on your stomach with your arms above your head. You will then bring the hands back and together as you squeeze your glutes to stabilize yourself and work to lift the legs.
Goal: 2 rounds of 15 reps
Description: Lay on the ground and engage your core to lift your arms and legs off the ground. Be sure to keep your lower back on the ground throughout.
Goal: 2 Rounds, 50 rocks per round
Extra Notes: You might not hit 50 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Cross your leg over the other as you support yourself with a surface as seen in this demo video. Only go as deep as you can return yourself without pain. FOCUS on pushing down through your heel to engage your glutes to come back to standing.
Goal: 2 rounds of 45 sec holds per side
Extra Notes: You might not hit 45 seconds each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow this video working to work you hip rotation and single leg squat. Focus on bringing the lifted leg behind you as you lower to touch the rotated knee back behind you and squeezing through your glutes to return to standing.
Goal: 2 rounds of 10 reps each side
DESCRIPTION: Start in a side plank on your elbow with the top foot on a raised surface. Push through your shoulders and use your core to hold your hip level with your shoulders as you use your adductors to lift the bottom leg off the floor to the top leg. Lower the leg back to the floor while you keep your body level and repeat.
Goal: 2 rounds of 10 reps each side
Description: Start in a L plank with your feet on a raised surface. You will then engage your core rock your hips forward and back as seen in this demo. FOCUS on engaging your core to move your hips and push DOWN with your arms/shoulders to support you.
Goal: 2 rounds of 15 reps
DESCRIPTION: Start in a plank with feet on a raised surface. You will then hold your core active as you walk your hands towards the raised surface and your feet as you lift your hips into a piked position. Then walk back out to the plank position.
Goal: 2 rounds of 7 reps
DESCRIPTION: Start sitting on the floor with hands on each side of your hips. You will then forcefully push through your hands while your core is engaged to lift your hips off the ground with knees bent tight to your chest.
Goal: 2 rounds of 3 reps with 10-15 second holds per rep, try working to straighten 1 leg at a time as you hold to increase the work on your core.