Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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!
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 4 reps each leg
Goal: 1-2 reps
Goal: 1-2 reps
Goal: 1-2 reps
Goal: 1-2 reps
Description: This move begins with lifting yourself into a chin-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 15 negatives with at least 5 second lowering
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 USE YOUR CORE to start the rock.
Goal: 3 rounds of 15 rocks
Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.
Goal: 3 rounds of 5 reps each direction
Description: Follow the video to perform a bronco.
Goal: 3 rounds of 30 seconds
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold.
Goal: 3 rounds of 1 rep, 1 minute hold
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 3 rounds of 10 reps (5 each side)
Description: Begin kneeling on your knees with your hands on rings or an appropriately height surface. Perform a tricep dips as deep as you can with the least amount of weight through your feet.
Goal: 3 rounds of 8 reps
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.
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 8 reps each direction.
Description: Push up in a tucked up position on your P bars/dip bars. Straighten your knees into an L extension then return to a tucked up position.
Goal: 3 rounds of 5-8 reps
Description: Follow the video to perform a kong to shoulder roll
Goal: 3 rounds of 3 reps per shoulder
Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.
Goal: 3 rounds of 5 reps per side
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 knee cap to lean against your triceps. 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 3 reps as long as you can hold. Total of 1 minute max per round
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
Description: Begin in a tall plank or push-up position. Lower yourself down into a partial push-up, then push back up into the tall push-up. You then rock back to stretch your lats by touching your butt to your heels then return to push-up position.
Goal: 3 rounds of 10 reps
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 3 reps.
Description: Pull as high as you can on your bar and hold it for the prescribed time
Goal: 3 rounds of 1 rep, hold for max time
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted
. Goal: 3 rounds of 8 kick ups each leg.
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 3 rounds of 5-10 reps
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 3 rounds of 5 reps each direction.
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.