Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Monica! 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!
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)
Description: Work your core and hip mobility and strength with this movement.
Goal: 3 Rounds, 5 reps per side
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!
Description: Start in hanging. Then engage your core to bring your knees to your chest without swinging
Goal: 3 rounds of 10 reps.
Description: Follow this demo video to continue to work your core and leg strength
Goal: 3 rounds of 12 reps
Extra Notes: You might not hit all 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching. Once at the top, lift 1 leg to work your balance
Goal: 3 rounds of 3 reps per leg.
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.
Description: This is the next progression from the table to valdez core. Work this to focus on glutes for the hop and core to pull your legs around.
Goal: 3 rounds of 5 reps each side.
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!
Description: Start with your feet on a raised surface, piked with hips over hands. You will then hold this through your core and shoulder strength to walk in circles around the raised surface as shown in this demo video.
Goal: 3 rounds of 3 reps per direction.
Extra Notes: You might not hit 3 reps or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move begins in a frog stand working to keep your core active to keep your lower back from arching.
Goal: 3 rounds of max hold time up to 30 seconds
Description: Work your hips and glutes and shoulders for this movement. Notice how she keeps your hips up as she completes the turn
Goal: 3 Rounds, 8 reps per direction
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement on the armrest of your couch to maximize your lower core engagement.
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!
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 and repeat, then shift to the middle and stand. This is 1 rep.
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!
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 10 kick ups each leg.
Description: Work this movement with your back to the wall to give you a goal and feedback for the full turn.
Goal: 3 rounds of 10 reps per direction
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 10 push ups.
Description: Start sitting on the floor with knees pulled tight to your chest. From there, you will hold your legs up using your core as you push through your arms to scoot yourself forward.
Goal: 3 rounds of 12 scoots
Extra Notes: You might not hit 12 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Begin in a plank position with shins on a yoga ball. Engage your core as you lift and circle each arm. Try to maintain plank position throughout move.
Goal: 3 rounds of 5 reps each direction
Description: Start in a wide squat with hands between legs and thighs resting on triceps. Then work to walk 1 foot out in front of you to lift. Repeat on other side.
Goal: 3 rounds of 5 reps per side