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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MANON ROBERGE CUSTOM WORKOUT

Hey there Manon!  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 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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

STALDER ROLLS

Goal: 4 rounds of 3 continuous rolls

V-UPS WITH A BLOCK

Goal: 4 rounds of 15 reps

BRIDGE PUSH-UPS AGAINST WALL

DESCRIPTION: Be sure to engage your glutes strongly and push through your heels to be sure to not hinge at your lower back.

Goal: 4 rounds of 10 reps

LAYING SCISSOR HIPLOCK CORE WORK

DESCRIPTION: This move is designed to work your core with leg and hip range of motion.

Goal: 4 rounds of 10 reps per side

C-STAND

Goal: 4 rounds of 5 reps with 5 second holds per rep

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness. 

Goal: 4 rounds of 5 reps per side.

DAY 2

MASTER WARM-UP

Follow along for a full body warm-up

SINGLE LEG HIP BRIDGES

Goal: 4 rounds of 10 reps per side

1 ARMED HANDSTAND KICK-UPS

Goal: 4 rounds of 5 reps per side.

AIR FLARES

4 sets of 5 reps per side.

V-STAND CORE WORK

Goal: 4 rounds of 10 reps per round

FIGURE HEAD

Description: Your goal is to keep your feet tight (squeezing your glutes) while you lower yourself to return to upright using your ARMS and not your flexibility

Goal: 4 rounds of 10 reps

STALL BAR PIKE-UPS

Goal: 4 rounds of 5 reps with 10 sec holds per rep focusing on holding core engaged and back rounded

CORE ROLL BACKS

DESCRIPTION: Have your hands positioned above your head instead of down as seen in video to maximize your core engagement.

Goal: 4 rounds of 15 reps per side

DAY 3

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

FIGURE 4 SQUATS

Goal: 4 rounds of 7 reps per side

PRE-BRIDGE TWISTS

Goal: 4 rounds of 3 reps per side

V-STAND ON WALL

Goal: 4 rounds of 5 reps per leg with 5 sec hold per leg per rep

HANDSTAND HOLDS

Goal: 4 rounds of 30 second holds. Focus to engage your core to lift your hips

CROSSED ARMS TRICEPS WORK

Goal: 4 rounds of 10 reps per side

SCISSOR HIP LOCK

Goal: 4 rounds of 3 reps per side working to not come down between sides (so left then right is 1 rep.) Can come down between reps.