Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Machi! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!
Form over number of reps always!
Description: 10 reps if reps, 10 sec hold if holds
Description: Follow the video to get your wrists ready for weight bearing
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 10 reps each leg.
Description: Pull yourself up to your nipple line without using momentum. If you cannot make it to nipple line then work negatives by stepping up on a bench or step and controlling the lowering.
Goal: 3 rounds of 10 reps.
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 3 rounds of 8 reps
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.
DO THIS MOVE AFTER YOUR WARMED UP FROM PLANK TO STALDER SQUAT (JUST IN LAST ROUND)
Goal: 2 reps for as long as you can hold.
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 3 rounds of 5 reps.
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.
Goal: 3 Rounds of 10 reps
Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.
Goal: 3 rounds of 10 reps each leg.
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goal: 15 sec hold x 3 reps each leg.
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 3 rounds of 3 reps.
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold
Goal: 3 rounds of 2 reps with 30 second hold
Description: Begin this move by pulling hips up with body horizontal to the floor. Hold your knees tightly to your chest.
Goal: 3 rounds of 3 levers with 10 second holds
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction.
Description: Begin in a hollowbody pike with one leg elevated behind you. Lower the top of your head towards the floor as deep as you can go.
Goal: 3 rounds of 10 push ups. Switch elevated leg after 5 reps.
Description: This move starts laying on the ground on your stomach. Then, with your arms over head, squeeze your shoulder blades down and slightly together to lift your chest up and squeeze your glutes to lift your thighs off the ground.
NO WEIGHT
Goal: 3 rounds of 2 reps, 15 second holds
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 4 reps each leg.
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 3 rounds of 10 reps (5 reps each direction)
Description: Begin with your hands on rings or an appropriately high surface to do chair dips off of. Use your legs as much as you need to perform this comfortably. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 3 rounds of 10 reps.
Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.
Goal: 3 rounds of 10 reps
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 3 rounds of 10 reps per leg.
Description: Begin this move by pulling hips up with body horizontal to the floor. Lift knees away from your chest WITHOUT letting your hips fall.
Goal: 3 rounds of 5 reps
Description: This stretch begins while 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