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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARCEY KLEIN CUSTOM WORKOUT

Hey there Marcey!  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 ~30 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 is more important than reps! You might not hit all reps or even do all rounds, thatโ€™s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 1

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

V STAND - LEVEL 0.99

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and begin rocking your legs up into a full V-stand.

Goal: 3 rounds of 3 reps with max effort

Focus on pulling shoulder blades down and back and using core to make legs rock up

REVERSE GRIP PUSH UP

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation.

*Keep elbows close to side as much as possible to maximize triceps engagement.

Goal: 3 rounds of 10 reps per round.Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, thatโ€™s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HANDSTAND WALK IN

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 5 reps.

ROCK TO STALDER

Goal: 3 Rounds of 10 reps 

Use dumbbells to elevate yourself a little - try to hold the stalder position at the end

GYM DAY:

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 5 negatives with at least 5 second lowering

ROW TO MUSCLE UP TRAINING

Goal: 3 rounds of 8 reps

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

PRESS HANDSTAND PRACTICE

Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds.

Goal: 15 second holds x 5 reps

Workout 1 is complete! I'm proud of you Marcey!
- Bethany ๐Ÿ™‚

WORKOUT 2

V STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 3 rounds of 5 lifts each leg.

FROG STAND KNEE LIFTS

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 3 rounds of 10 reps

Focus on headstand and lifting BOTH legs at the same time

HANDSTAND STACKING PRACTICE

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 3 attempts

GLUTES WITH YOGA BALL

Description: Lay on your stomach with the yoga ball between your feet. Sqeeuze the ball as you bend your knees then squeeze your glutes to lift your thighs off the floor.

Goal: 3 rounds of 3 reps with 5-10 second holds

OVERLAP PUSH-UP

Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.

Goals: 3 rounds of 5 reps

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 10 reps each direction

Stay down low as you shift from left to right

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your groin 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: 4 reps with 15 seconds of pulsing

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

SHOULDER EXTENSION STRETCH

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.

*Focus on making sure your back doesn’t arch and the movement comes from your shoulders*

Goal: 4 reps of 10 second holds.

Extra Notes: If you feel more of a stretch in the back of your thighs rather than your shoulders/back/chest – bend your knees! ๐Ÿ™‚

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany ๐Ÿ™‚