ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Lindsey! Here’s your custom program. 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: Follow along with this video for a full-spine flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 5 reps per move for warm-up and 10 reps for cooldown.
**Can be done independently when do not have time to complete full workout.**
Description: This move starts sitting on the ground, with legs on a raised surface (you used the elliptical). You will then push to lift your hips off the floor as you hold your core active. From there you will work to keep hips elevated as much as possible as you lift 1 leg off the surface at a time.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 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: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground.
*You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.
Goal: 2 rounds of 10 reps.
Extra Notes: You might not hit 10 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: This move starts with feet on your couch in a plank position. You will then work to bring your knee to the same elbow as you shift your weight forward allowing your elbows to bend slightly. Return to starting plank position and repeat on opposite side
Goal: 2 Rounds, 10 reps per round
Extra Notes: You might not hit 10 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: Follow along to this video. Focus on core compression and control. Allow your knees to open as you bend to lessen any hip discomfort.
Goal: 2 Rounds, 15 reps per round
Extra Notes: You might not hit 15 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: This stretch begins by 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: 1 round, 4 reps each leg x 30 second holds each rep
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: 1 rounds of 5 reps 20 seconds per rep.
Extra Notes: You might not hit 20 second every rep or even all 5 reps, 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 by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 2 rounds 5 reps for as long as you can hold.
Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂
Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.
Goal: 2 Rounds, 10 reps per round.
Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!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 by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight (for the gastroc stretch) or bending the front knee (for the soleus stretch), lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 20 sec holds x 4 reps each leg, each exercise
Extra Notes: You might not hit 20 seconds each rep 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: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 180 degrees to one side, then complete bending the knee to the floor. Goal is to have all movement come from your hips.
Goal: 2 Rounds, 10 reps per side per round
Extra Notes: You might not hit 10 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: Stand with 1 leg on a raised surface and both hands holding to help. You will then complete squats as low as you can tolerate while still being able to come back to standing.
Goal: 2 rounds of 10 reps per leg
Extra Notes: You might not hit 10 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: This move starts by laying on your stomach with a yoga ball, or other small, light-weight item between your feet. You will then contract your glutes to lift the ball and feet off the floor. You may not lift high to start, that is normal. BEND YOUR KNEES AND LIFT WHILE KNEES STRAIGHTEN JUST A LITTLE TO LESSEN HAMSTRING ACTIVATION.
Goal: 2 Rounds, 10 reps per round
Extra Notes: You might not hit 10 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!