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: follow this video to work on your hip strength and flexibility through kicks
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
DESCRIPTION: Do the kong on the floor instead of over the block
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: Begin on your stomach and contract into a superman. Roll to your back then up into a V. Lower back down and roll back to superman.
Goal: 3 rounds of 5 reps each way
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 3 reps each way
Description: Follow the video to perform a bronco.
Goal: 3 rounds of 30 seconds
Description: Follow the video to perform a hangglide over the box
Goal: 3 rounds of 3 reps per side
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: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 3 rounds of 3 reps per leg.
Description: Follow the video to perform a butterfly twist over box
Goal: 3 rounds of 3 reps per side
Description: Hold a side plank on hand with your top leg lifted in the side star position. Put your top foot on the wall in front of you then set your top hand on the floor behind your hips. Put your bottom leg on the wall now into a Manna position. Thread your leg under the leg you just moved then raise your arm up to be in a side star position going the opposite way. Focus on core compression and this will eventually lead into a flare around the world.
Goal: 3 rounds of 2 reps each direction.
Description: Start lying on your back with feet elevated on something of challenging height 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 pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 8 push ups.
Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands.
Goal: 3 rounds of 5 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: Start by performing a handstand wall walk up stopping ~ 1 foot from the wall. Use your core to keep your lower back from arching. Abduct hips into a wide V and slowly lower to the ground.
Goal: 3 rounds of 3 reps
Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.
Goal: 3 rounds of 5 reps with 3-5 second holds
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.