Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Goal: 1 rounds of 1 MIN continuous
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
Goal: 1 round 30 s continuous marching
Goal: 3 rounds 15 reps
Goal: 2 rounds of 10 reps each direction with foot in front
Goal: 3 rounds of 10 reps
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**
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
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.
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
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**
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
Description: DONT HOP – Reach opposite arms and bring it back to center, keep the core tight
Goal: 3 rounds alternating 5 reps
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**
Goal:Alternating 20 reps, 12 lbs