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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MONA KARVAND CUSTOM WORKOUT

Hey there Mona!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

INCHWORMS

Description: This move starts in standing. You will then lower yourself so hands are flat on the floor. You will then walk your hands out to a plank position, transitioning weight forward onto your hands while you hold your core active. You will then walk your feet in focusing on keeping your legs straight before walking hands back out. 1 rep is out to plank and back to piked hips position.

Goal: 3 Rounds, 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

LOWER CORE BICYCLES

Description: You will start laying on your back with knees bent. You will then use your lower core hold your pelvis stable as you straighten and bend 1 leg at a time in a bicycle movement.

Goal: 3 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CRUNCHES FROM SITTING

Description: Start sitting on the floor with feet flat on the floor and knees bent. You will then work to lower yourself as low as possible without feet lifting off the floor. Once you are about to have feet lift off the floor, you will then bring yourself back to the tall sitting position. FOCUS ON LOWERING YOURSELF STARTING AT YOUR LOWER BACK NOT YOUR SHOULDERS

Goal: 3 rounds of 20 reps

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCHES

Description: You will hang from your bar or rings with weight through your arms. You will then work to crunch your knees to your chest by tilting your pelvis upwards and not arching your back.

Goal: 3 rounds of 10 reps 

Extra Notes:  You might not hit all 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO PIKE WALK-INS

Description:  Start in a plank position with feet on a raised surface. You will then walk your hands in towards that surface allowing your hips to flex as you pike up. 

**You will focus on holding your core engaged to not allow your back to arch throughout.**

Goal:  3 Rounds, 5 reps

Extra Notes:  You might not hit 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND CORE WORK

Description: This move starts sitting on the floor. You will lift your legs off the ground slightly then work to pull your knees tight to your chest. Once you bring your knees to your chest you will then straighten your knees to point toes towards the ceiling. You will then bend your knees then extend them so the legs are nearly flat to the ground back to your starting point. Repeat this for each rep.

Goal: 3 Rounds, 10 reps

Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLED SUPERMAN LEG LIFTS

Description: This move starts laying on your bed/raised surface with hips at edge of the surface. You will lift your legs off the ground by squeezing your glutes strongly and hold. DO NOT TRY TO LIFT USING YOUR BACK!

Goal: 3 Rounds, 30 second holds per round

Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK CRUNCHES

Description: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to your chest while you hold your hips low. You will then slide your feet back out to the initial plank position. 

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SHIFT SQUATS

Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.

Goal: 3 rounds of 10 reps

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TABLE AROUND THE WORLDS

Description: Start laying on your back with knees bent so feet are flat on the floor. From there, you will push down through your heels to lift your hips up off the floor focusing on engaging your glutes and not arching your back while you push through your arms to keep your torso level with the ground. You will hold this position as you work to lift 1 arm or 1 leg at a time.

Goal: 3 rounds of 5 reps per limb

Extra Notes: You might not hit 5 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

LUNGE TO NEEDLE KICK

Description: Start in a tumblers lunge. You will then lean forward working to attain a needle kick position without rotating your pelvis sideways. GO SLOW AND CONTROLLED!

Goal: 3 rounds of 8 reps per leg.

Extra Notes:  You might not hit all 8 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK CIRCLES

Description: Start in a plank with feet close enough to your hands to support core engagement to cause your back to round. You will then hold that core engagement as you make circles using your shoulder muscles to rotate you.

Goal: 3 Rounds, 10 reps each direction

Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND HIP LIFT

Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 rounds of 10 reps with 3 second hold per rep

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK GLUTE SIDE KICKS

Description:  Start in an elbow plank holding your core engaged. You will then lift 1 leg up slightly behind you as you then move the leg outwards to maximize your glute engagement by bringing your leg outwards while keeping your heel pointing to the ceiling. You will then return the leg to the middle and repeat on the other side.

Goal:  3 Rounds, 10 reps per leg

Extra Notes:  You might not hit 10 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ROWS ON RINGS

Description: Start on your side leaning on your elbow. From there you will lift your hips up by pushing through your shoulder while engaging your core. The video demonstrates the adaptation if both legs stacked is too difficult.

Goal: 3 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!