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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

LINDA LESTER'S CUSTOM WORKOUT

Hey there Linda!  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!

DAY 1

SPINE FLEXIBILITY

Description:  Follow along with this video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 10 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

LOWER ABS WITH KNEE EXTENSION

Description:  This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground.

Focus on holding your core tight throughout to support your back.

Goal:  3 Rounds, 10 reps per leg per round

Extra Notes:  You might not hit 10 reps 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!

CRUNCHES FROM SITTING

Description:  This move starts in sitting with knees bent, feet flat on the floor. You will then lower your trunk by rounding your back working to get your lower back to the ground first and if possible your entire trunk before returning to the sitting position. Only go as low as you can return back to the sitting position.

Focus on holding your core tight throughout this move to support your back.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps 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!

CAT-COW PUSH-UPS

Description: This move starts on hands and knees with back rounded like a turtle shell. You then will lower yourself down allowing your back to arch before pushing back up to top of push-up re-rounding your back.

Goal: 3 Rounds, 5 reps each direction per round

Extra Notes: You might not hit 5 reps 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!

MIDDLE SPLITS ON A BLOCK

Description: Start by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.

Goal: 3 rounds of 8 reaches per side

Extra Notes: You might not hit 8 reps 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!

BRIDGED ROWS

Description:  This move starts by holding your rings with your arms straight and in line with your chest. You body is flat to the ground with your hips and knees bent causing a “bridged” position at your hips. You will then give a strong pull with your arms to raise your chest to the rings keeping your hips raised and your back flat.

Focus on holding your core tight throughout this move to support your back.

Goal:  3 Rounds, 8 reps per round

Extra Notes:  You might not hit 8 reps 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!

DAY 2

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.

Goal: 3 rounds of 7 rolls

Extra Notes: You might not hit 7 reps 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!

 

 

SQUAT STEP-OUTS

Description: Start in a slight squat (hips and knees as close to 90 degrees as you can tolerate.) You will then complete step-outs to each side (1 leg at a time) holding the squat throughout.

**DO IN HOT TUB

Goal: 3 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 reps 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!

HIP BRIDGE LEG LIFTS

Description: Start laying on your back with knees bent, feet flat on the ground.  From there you will contract your glutes to lift your hips. Once the hips are lifted, you will then lift 1 leg at a time, then return it to the floor keeping the hips lifted the entire time.

Goal: 3 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps 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!

QUADRUPED 1/2 SUPERMAN

Description: Start on hands and knees with core engaged causing a slight rounding of the back. You will then reach out with 1 arm and the opposite leg holding the core active throughout. 

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps 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!

SHOULDER STRETCHING

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 5-10

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders. 

Goal: 3 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps 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!

HOLLOW-BODY ROCKS

Description:  This move starts by lying flat with your arms on your ears and legs pointed fully straight on the ground and contracting your core to make your back flat against the ground. You will then lift your arms and legs up off the ground rounding your back to mimic the bottom or a rocking horse. You will then give a fair core contraction to start your body rocking holding your legs tight together and keeping your arms against your ears.

Focus on holding your core tight throughout this move to support your back.

Goal:  3 Rounds, 7 reps per round

Extra Notes:  You might not hit 7 reps 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!

WEIGHTED CORE CRUNCHES WITH ARM CIRCLES

Description:  This move starts by lying on your ball with your arms on your ears. You will then contract upper your core to lift your shoulder blades off the ball, rounding your core. You will then complete circles with your arms being sure that as your arms come down they move in the middle of your body to enhance the core activation for the downward arm movement.

Focus on holding your core tight throughout this move to support your back.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps 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!