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SEGURA GIRLS CUSTOM WORKOUT

Hey there Millie and Maisy!  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!

DOWEL ROD FLEXIBILITY

Description: Do these stretches to get your body warmed up and ready to go!

Goal: 10 seconds hold if hold or 10 reps if reps

MAISY NINJA KATA LEVEL 1

Description: 1-2 attempts

MILLIE NINJA KATA LEVEL 2

Description: 1-2 attempts

MILLIE FREE RUN KATA LEVEL 1

Description: 1-2 attempts

MAISY POWERMOVES KATA LEVEL 1

Description: 1-2 attempts

DAY 1

HOLLOW TO TUCK TO SUPERMAN ROLLS

Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.

Goal: 3 rounds of 3 rolls each direction.

L HIP LIFT FEET ON BLOCK

Description: This move starts sitting on the ground, legs straight, feet on a raised surface and 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 of 8 reps

WALL SPLITS

Description: Start in a plank position with feet at the wall. You will then lift 1 leg and walk in as seen in the demo video to work on your hip range of motion. 

Goal: 3 rounds of 8 reps each leg

JUMP SQUATS

Description: Begin in a deep horse stance as low as you can do with your arms pinned to your ears. Perform a squat jump landing in the same position you started in. JUMP AS HIGH AS YOU CAN

Goal: 3 rounds of 30 seconds

STRADDLE BACKS (MILLIE)
360 SPIN TO SHOULDER ROLL (MAISY)

Description: This move begins in hanging with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Description: Follow the video and start off slow to remain safe. 

Goal: 3 rounds of 8 reps

TRICEP FROG HOLD

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 for as long as you can hold.

DAY 2

FEET AND HAND HOPS

Description: Start lying on your back then push up to a bridge position. Shift weight into you hands and come up on your toes. Push off your feet and squeeze your butt to hop both feet off the floor. Then repeat with hands.

Goal: 3 rounds of 10 hops each 

TOE TAPS ON BLOCK

Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.

Goal: 3 rounds of 30 seconds

STALDER ROLLS (MILLIE)
JUMP, ROLL BACK, STAND, JUMP (MAISY)

Description: Start in a straddle position with hands on the ground. You will then lean forward and tuck yourself strongly to roll through using your core and arms to return to standing with hands between your legs.

Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heartrate pumping! 

Goal: 3 rounds of 7 rolls

HOLLOW BODY ROCKS

Description: Lay on your back and engage your core to attain a hollow body position as shown in this video. You will then rock holding this hollow position throughout the rocks

Goal: 3 rounds of 30 rocks per round

COIL SQUAT

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 10 reps each direction

HANGING CRUNCH ROTATIONS

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 5 reps each direction

BONUS MOVES

HANG GLIDE OVER BLOCK

Description: Work this move for lateral movements

Goal: 10 reps per direction

BRONCOS

Description: Work your coordination and core to start into parkour running movements as seen in this video.

Goal: 1 minute