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LIZ HERVATIC CUSTOM WORKOUT

Hey there Liz!  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!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

CRANE TO WARRIOR

Description: Follow this video being sure to focus on your balance, core and hip engagement to control your pelvis throughout transitions between the crane and warrior pose.

Goal: 3 rounds of 10 reps per side.

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TUCK-UPS

Description: This move starts by laying on your back. You will forcefully pull your knees to your chest as you lift your chest off the ground.

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SQUATTED WALL CRUNCHES

Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

Goal: 3 rounds of 20 reps

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

INCHWORM

Description: Start standing. You will then body roll down so that your hands become flat on the ground. You will then walk your hands forward to a plank position, holding your core active throughout so your back stays in a “turtle shell” position. You will then walk your feet in to return to the bottom of the body roll before repeating. 

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND WALK-INS

Description:  Start in a plank position with feet on raised surface. You will then walk your hands in towards the raised surface, allowing your hips to flex to attain a piked handstand position. You will then lift 1 leg and hold for a count of 3 before repeating on the other side. You will then walk back out to the plank position for 1 rep.

**You will focus on holding your core engaged to not allow your back to arch throughout. Keep your turtle shell back shape**

Goal:  3 Rounds, 8 reps

Extra Notes:  You might not hit 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start standing with BUTT TO WALL. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Description: This move starts sitting on the floor with your feet on your bed. You will push through your arms to lift your butt off the floor. From there you will engage your lower core by tilting your pelvis to lift 1 leg at a time off the bed focusing on straight legs, holding your shoulders down and core engaged.
Goal: 3 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HALF SUPERMAN GLUTE LIFTS

Description: This move starts laying on your stomach with yoga ball between your feet. You will lift the ball by engaging your glutes only allowing your upper body to be at rest. 

Goal: 3 rounds of 10 reps 

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUATS

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. 

**All rotation should be coming from the hips with no discomfort at knees

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SHIFT SQUATS

Description: Start with legs wider than shoulders (as shown in video.) You will then shift between each leg to work on balance and control through your hips. Work to hold the squat throughout shifting each direction each round.

Goal: 3 rounds of 10 reps per leg

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

NEEDLE KICKS

Description: Start in a standing position with arms on ears, core engaged so your back isn’t arched. Be sure that you keep your hips in alignment with your surface (no rotation either way.) Go slow and control the movement by squeezing your glutes to produce the “kick” not using momentum. 

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED HANDSTAND SPLIT HOLDS

Description: Start in a piked plank position with both heels against the wall and feet flat. You will then lift 1 leg and put that foot on the wall to work on a split.

Goal: 3 Rounds, 30 second holds per side per round

SPIDERS

Description: This move starts in a plank position with your feet on a raised surface. You will then shift your weight forward as you bring 1 knee towards the same side elbow as you bend your elbows into a push-up position. You will push back up into the starting position with both feet on raised surface before repeating on the other side.

Goal: 3 rounds of 10 reps per leg

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CROSS BODY REACHES

Description:  Start sitting with legs out straight leaning backwards on your elbows. You will then engage your core to lift 1 leg as you reach for the outside of that raised leg’s shin with the opposite arm. Repeat on each side.

Goal:  3 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: Start hanging form your bar. From there you will work your core to bring your knees to your chest as tightly as you can. DO NOT ARCH YOUR BACK at any point during this movement. 

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement.

Goal: 3 rounds of 20 seconds holds.

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!