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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MANDY FACCHINO CUSTOM WORKOUT

Hey there Mandy!  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 3-5 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!

DAILY EXERCISES

BUTTERFLY STRETCHES

Description: Focus on getting into this position working to bring your feet closer to your pelvis.

Goal: hold for 30 seconds x3 reps

LUNGED QUAD AND HIP FLEXOR STRETCH

Description: Start in a lunge with back leg bent at knee to allow shin to be flat against wall. You will then work to lift your chest upright to stretch your quad and hip flexor on the side of the back leg. FOCUS ON HOLDING CORE ACTIVE TO KEEP PELVIS STABLE AS YOU DO THIS MOVE. 

Goal: 20 second holds x 3 reps each side.

DAY 1

PLANK SLIDE CIRCLE W/ WEIGHTS

Description: This move starts in a plank position. You will then slide your feet in working to bring your knees to your chest without allowing your hips to raise much focusing on core compression and engagement. Once you have compressed as much as possible, you will then use your glutes to slide your legs back out to the initial elbow plank position.

Goal: 3 rounds of 10 reps per side 

PIRIFORMIS LUNGE

Goal: 3 rounds of 10 reps per side

HANGING CRUNCH ROTATIONS

Goal: 3 rounds of 8 reps per direction

FROG STAND

Description: Start on hands and feet. Bring knees to elbows and lean forward to work towards balancing on hands only. Lift 1 leg at a time.

Goal: 3 Rounds, 7 reps per leg 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!

ADAPTED NEEDLE KICKS

Goal: 3 rounds 10 each leg

TABLE AROUND THE WORLD

Description: Begin in a table position working to off-weight 1 limb at a time (don’t worry about lifting the whole leg or arm up.) 

Goal: 3 rounds 5 circles

GRIP SWITCHES

Description: Remember to keep arms at 90 and don’t let shoulders hike up to neck.

Goal: 3 rounds 4 switches per side

STALDER LEG LIFTS

Description: Squat with legs over triceps while sitting on the yoga ball. Lift 1 leg at a time into a stalder.

Goal: 3 rounds 5 reps per leg

DAY 2 (60 MIN)

PYRAMID PUSH-UPS

Description: Start in a piked position with pillow in front of you. You will then bend your elbows to do the push-up working to keep your weight forward on your hands (be on your toes) and push-up to touch the pillow with your head.

Goal: 3 rounds of 10 reps

CARDIO CORE

Goal: 3 rounds of this circuit

BENT KNEE COW TO PIKE

Description:  Start in elevated plank and transfer to pike.

Goal:  3 rounds, 10 reps per side

HANGING BICYCLES

Description: Hang from a bar, crunch knees to chest then straighten 1 leg at a time.

Goal: 3 rounds of 10 reps per leg

HOLLOW BODY TO TUCK UP TO HOLLOW

Description: ONLY do the move of hollow body to bent knees touching elbows to knees. DO NOT DO V-UPS YET

Goal: 3 rounds of 15 reps

SUPERMAN SNOW ANGELS

Description: Focus on pulling your shoulders down as you squeeze your legs together.

Goal: 3 rounds of 10 reps

HANDSTAND PIKE WALK-INS

Description: Start with feet on an elevated surface in a position with hands shoulder width apart. You will then walk your hands in towards your feet causing yourself to pike up. **Be sure to keep your core engaged throughout.**

Goal:  3 Rounds, 8 reps

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!

DAY 3 (60 MIN)

V-SCOOTS W/TOES TOUCHING FLOOR

Description: Start in seated V with toes touching floor. Lift body to scoot across floor. 

Goal: 3 round 10 reps

HANGING L EXTENSIONS

Description: Support yourself on raised surface. Engage core and extend legs.

Goal: 3 rounds of 20 reps

HANGING WITH SHOULDER ENGAGEMENT

Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able

Goal: 3 rounds of 20 second holds per round

STRADDLE BACKS ON FLOOR

DESCRIPTION: Start laying on the ground with knees slightly bent. You will then engage your lower core to lift the legs up causing your core to round and pelvis to lift up off the floor. You will then use your lower core to lower the legs without allowing your feet to touch the ground. 

Goal: 3 rounds of 10 reps

PISTOL SQUATS HOLDING FOOT TO RAISED SURFACE

DESCRIPTION: Extend leg forward in pistol squat position. Keep foot on raised surface during squat.

Goal: 3 rounds of 10 reps

LOW BRIDGE PUSH-UPS

DESCRIPTION: lift hips first then push shoulders up

Goal: 3 rounds of 8 reps

BONUS: SIDE SQUAT STEPPING OVER STEP

DESCRIPTION: Touch floor with hands on each side of step each rep

Goal: do as many reps as able in 45 seconds 

QUADRUPED EXERCISES WITH NO YOGA BALL:

PLANKED BIRD DOG WHERE YOU LIFT 1 LEG UP BEHIND, THEN BRING TO CHEST, THEN TAP KNEE WITH OPPOSITE HAND

ELBOW PLANK WITH LEGS STRAIGHT STEPPING 1 LEG OUT TURNING KNEEE OUT AS YOU STEP

FOUNDATION KATA

DESCRIPTION: This can be done daily

Goal: 2-3 reps daily