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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARIELA CANO CUSTOM WORKOUT

Hey there Mariela!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY ANYTIME, ANYWHERE

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

ONLY DO THE WRIST MOBILITY FROM YOUR KNEES!

NINJA STRENGTH - LEVEL 1

HANDSTAND KATA - LEVEL 1

WORKOUT 1

SUPINE HAMSTRING STRETCH

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 of 4 reps each leg x 30 second holds

Extra Notes: To lengthen the hamstrings you need longer hold times compared to other muscle groups. It is recommended to get at least two minutes of holds in for each leg.

STRADDLEBACKS

Description: Keeping legs wide, use core to lift hips while legs got outside of arms. Slow controlled descent back to starting position.

Goal: 4 rounds of 8 reps

HANDSTAND BLOCK TAPS

Description: Place two blocks between where your hands fall in a handstand. Perform a handstand wall walk up WITH YOUR STOMACH TOWARDS THE WALL. Keep your core tight to not allow an arch in your lower back. With control, weight shift and tap the block with one hand then weight shift the opposite direction and tap the other block with your other hand.

Goal: 4 rounds of 4 taps each hand

Do these with your STOMACH towards the wall!

ROW TO MUSCLE UP

Description: Start in talk plank position. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 4 rounds of 8 reps

WORKOUT 2

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*

Goal: 1 round of 4 reps each leg x 30 second holds 

BRIDGE PUSH UPS

Description: Push up into a bridge. Weight shift towards your shoulders as far as you can. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 4 rounds of 5 push-ups

SQUAT TO STALDER

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, hold the leg up in between your arms and pulse the other foot off the ground.

Goal: 4 rounds of 5 reps each side

LOW LUNGE KICK-UP TO HANDSTAND

Description: Start in a low lunge with hands near wall. Goal is to kick-up so that both feet touch the wall and then land in low lunge again.

Goal: 4 rounds of 5 reps per leg

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.

Goal: 4 rounds of 8 reps

WORKOUT 3

HANDSTAND TO TUCK PLANCHE TO V AT WALL

Description: Work to stack yourself allowing weight to transfer to fingertips more than palms. You will then bring knees to chest to lower into a tuck planche and then eventually a v-stand.

Goal: 4 rounds of 3 reps

V-SCOOTS

Description: Work your core for longer by holding your feet up as you scoot yourself forward.

Goal: 4 rounds of 10 scoots

PIKE HANDSTAND TOE TAPS

Description: Begin by doing a handstand wall walk up. Bring your “stance” foot to your hip height so you are in a piked handstand. Touch the floor with your other foot then raise it back up straight into a handstand. Your stance foot remains in the same place throughout all your reps.

Goal: 4 rounds of 5 reps each leg

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 4 rounds of 3 reps x 5 second holds

DAY 4

UNILATERAL MIDDLE SPLIT

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: 1 round of 4 reps each leg x 30 second holds 

PENCIL TO PIKE ON RINGS

Description: Hanging on your rings, you will invert yourself. From a fully open inverted position, you will then flex your hips to get into an upside down pike position then return to the inverted extended position

Goal: 4 rounds of 5-8 reps

STALDER ROLLS

Description: Focus on pulling your core forward for the roll so your shoulder blades are what touched the ground, not your neck or lower back. 

Goal: 4 rounds of 5 rolls

PISTOL SQUATS

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat.

Goal: 4 rounds of 5 reps each side

FIGURE 4 PISTOL SQUATS

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 4 rounds of 5 reps each leg