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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MELISSA KORNIOTES CUSTOM WORKOUT

Hey there Melissa!  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!

EVERY DAY TO WORK ON HIP/PELVIS POSITIONING

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction. 

HIP INTERNAL ROTATION SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 5 reps each side.

QUAD STRENGTHENING + TOES OUT

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time.

*Rotate your toes OUT so the inside of your foot/knee is up*

Goal: 3 rounds of 10 pulses each leg 

Bend the opposite leg if you need to so you can focus on quad strengthening​

FLEXIBILITY SECTION

SPINAL FLEXIBILITY

Description: If you have some extra time, 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 if holds. 

SHOULDER FLEXION 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 to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 second holds x 5 reps.

PIRIFORMIS HIP 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: 30 second holds x 4 reps each leg

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 2 reps each leg

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: 30 sec hold x 4 reps each leg.

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: 4 reps each arm with 15 sec holds 

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 2 reps each leg 

WORKOUT 1

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled

Keep your knees straight

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

Core tight (belly button to spine) and lift your pelvic floor

HOLLOWBODY ROCKS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal: 3 Rounds, 10 reps per round. 

SUPERMAN ROCKS

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.

Goal: 3 Rounds, 10 reps per round. 

ROCK TO STALDER

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg.

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round. 

This is a high plank so tuck your tail 🙂

SCAPULAR ADDUCTION

Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. *Focus your thoughts on making the space between your shoulder blades as close together as possible.

Goal: 3 rounds of 10 reps.

PIKE HANDSTAND WALK INS

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 8 reps.

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 3 rounds of 3 reps. 

Core tight (belly button to spine) and lift your pelvic floor

Workout 1 is complete! I'm proud of you. Keep pushing yourself Melissa! - Bethany 🙂

WORKOUT 2

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 3 rounds of 5 reps

V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 3 Rounds, 10 reps per round. 

Core tight (belly button to spine) and lift your pelvic floor.

SCAPULAR DEPRESSION

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well.

Goal: 3 Rounds, 10 reps per round.

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps for as long as you can hold.

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

WALL BRIDGING

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.

Goal: 3 rounds of 10 reps.

MODIFIED PUSH UP

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. 

PLANK WITH HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques.

One rep = rotation left AND right 🙂

Goal: 3 rounds of 10 reps

Core tight and lift pelvic floor

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Come up between shifting left/right if you need to. 

Goal: 3 rounds of 10 reps each direction.

ANKLE EVERSION

Description: Hold the resistance band on the inside of your foot. Pull against the band to tilt the outside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.

Goal: 20 reps

ANKLE INVERSION

Description: Hold the resistance band on the outside of your foot. Pull against the band to tilt the inside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.

Goal: 20 reps

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