ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Michelle! 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds per move x 3-5 reps each
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.
Goal: 3 rounds of 10 reps each leg. Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!
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. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.* Goal: 4 rounds of 5 reps. Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 3 rounds of 4 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 🙂
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 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps per leg per round.
Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 10 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 🙂
Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.
Goal: 3 rounds of 8 reps.
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 5 reps per leg.
Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.
Goal: 3 rounds of 5 reps each direction.
Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.
Goal: 3 rounds of 25 ft pulls.
Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go. ** USE YOGA BLOCKS ON BOTH SIDES***
Goal: 3 rounds of 5 reps
Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core to perform a crunch lifting your shoulder blades off the floor. Slowly lower yourself back down.
Goal: 3 round of 5 reps.
Description: Begin by placing your hands on the wall with your fingers pointed inwards. Lower yourself towards the wall into a push up. Keep core engaged throughout!
Goal: 3 rounds of 10 reps
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 8 reps with 30 second holds per rep
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.
Goal: 3 rounds, 10-12 reps
Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open.
Goal: 3 rounds of 5 reps per leg.
Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this! *If you get dizzy, keep your neck up to where your eyes looking at the ceiling.*
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.
Goal: 10 reps
Description: Begin in a table position. Squeeze your core and glutes while you lift one arm, the opposite arm, one leg, then the opposite leg. Go as slow and controlled as you can.
Goal: 3 rounds of 5 reps each side
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
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 Extra Notes: You may have to come up between reps and that is okay. Listen to your body and keep good form.
Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.
Goal: 3 rounds of 5 lifts each side (so a total of 10 reps)