Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Mariela! 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!
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)
Description: Sit on the floor with legs open. You will place 1 hand between your legs and 1 at the same side hip. Lean forward and push through your arms to lift your hips
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Using your TRX straps, you will start in standing then lean back allowing your knees to bend as seen in this demo video. You will hold this position then pull with your arms to row squeezing your glutes to keep your hips up as you row.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Pick up 1 leg and to make a circular motion with it to bring the foot from in front of you to behind as you then squat down. This should be done with a 1 arm support to balance.
Goal: 2 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!
Description: Work this movement to focus on hip range of motion without pain as you mobilize the rotating leg, and stabilize (strengthen) to standing leg. You can place your hand on a support surface/wall for balance if needed.
Goal: 2 rounds of 10 reps per leg
Description: Start in a plank position with a turtle back. You will hold that and then rotate your shoulders over your hands in circular movements with movement initiating from your shoulder and scapular muscles.
Goal: 2 rounds of 10 reps per direction
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position as you lift 1 leg up at a time in a marching movement.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on the floor with legs out straight, hands on either sides of your hips. You will then push through your arms as you engage your core to lift your hips off the ground.
Goal: 2 Rounds, 10 reps
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!
Description: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position with arms out in front you as if holding a bucket.
Goal: 2 rounds of 60 second holds
Extra Notes: You might not hit 60 seconds each round or do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this squat reaching your hands down to the floor between your feet instead of in front of you.
Goal: 2 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!