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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MATEA BABCOCK CUSTOM PROGRAM

Hey there Matea!  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!

WARM UP

TOE TAPS ON BLOCK

 

Goal: 1 rounds of 1 MIN continuous

ROLL BACK TO STALDER CARDIO

Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio. 

Goal: 1 rounds of 1 min 

WALL SIT WITH BAND AROUND KNEES

Goal: 1 round 30 s continuous marching

 

WORKOUT 1

REVERSE CRUNCH HEAD ELEVATED

Goal: 3 rounds 15 reps 

PISTOL SQUAT TO CHAIR

Goal: 2 rounds of 10 reps each direction with foot in front

FOAM ROLLER HIP BRIDGES

 

Goal: 3 rounds of 10 reps

 

DAY 3

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes. 

Goal: 3 rounds of 10 reps.

**SLOW ON THE WAY DOWN**

TRICEP DIPS ON CHAIR

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps. 

Goal: 2 rounds of 8 reps

SQUATTED STEP OUTS WITH BAND

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

 Goal: 3 rounds, 10 reps each leg.

DAY 3

WALKING LUNGES

Description: Start with hands above your head and in a forward bent position with hollowbody spine. Perform walking lunges with knees bent at 90 degree angles. 

Goal: 3 rounds of 5 reps each leg

STRADDLED HALF SUPERMAN

Description: Begin on your stomach with arms overhead. Bend your kness to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

 Goal: 3 rounds of 3 reps with 15 sec holds

** put object between feet**

SHOULDER ABDUCTION

Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can. 

Goal: 3 rounds of 20 reps

DAY 4

PLANK REACHES

 

Description: DONT HOP – Reach opposite arms and bring it back to center, keep the core tight 

Goal: 3 rounds alternating 5 reps

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward. Goal: 3 rounds of 8 reps each leg. 

** let back leg hover above ground**

TWISTING PUNCHES WITH WEIGHT

Goal:Alternating 20 reps, 12 lbs