Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Nancy! 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!
Description: Set your shoulder blades back and down. Hold this contraction throughout the exercise. Bring your arm out to 45 degrees. Try to keep your elbow in the same spot as you pull the band, causing external rotation at your shoulder.
Goal: 10 reps each side
Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.
Goal: 10 reps each arm each arm
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.
DO THIS WITH FEET TOUCHING THE GROUND LIKE WE DID IN THE CALL
PULL SHOULDERS AWAY FROM EARS
Goal: 10 reps
Description: Put a gentle amount of weight into your arm. Keep a straight elbow. 1. Arm circles. 2. Shoulder flexion until stretch is felt. 3. Shoulder abduction until stretch is felt.
Goal: 15 reps each move
Description: Put your shoulder blades and middle of your back on the yoga ball. Raise your arms up in front of your check. Squeeze your glutes to raise your hips up so your hips are aligned with your body. Hold that contraction while you rotation your upper body and arms as far as you can with control.
Goal: 5 reps each direction.
Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.
DO IN KNEELING SIDE PLANK LIKE WE DID ON THE CALL
Goal: 5 reps each side
Description: Follow the recording sent to you about how to get up from the floor. Perform 5 reps per side of getting up and down as well as the hip lifts
Goal: 5 reps each side
Description: Follow the video to get your wrists ready for weight bearing.
Goal: 10 sec hold, if it’s a hold, 10 reps, if its reps
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow. FEET ON YOUR YOGA BALL.
Goal: 3 rounds of up to 1 min planks
Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.
Goal: 3 rounds of 10 reps.
Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.
Goal: 3 round of 5 reps each leg.
Description: Follow the video to perform a wall push-up. Keep your elbows close to your body to target your triceps more.
DO THIS ON AN ELEVATED SURFACE LIKE WE DID IN OUR CALL TO MAKE IT MORE CHALLENGING
Goal: 3 rounds of 10 reps.
Description: Stand with your side to the stall bars. Try to put your outside leg in front then on the bottom bar. Hold onto the stall bar with both hands then lean your hips away.
Goal: 15 sec hold x 3 reps each leg.
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start assisted hanging as you squat using both legs as much as you need. You are in control of how much body weight goes through your arms.
Goal: 3 rounds of 8 reps
Description: Begin in a side plank on your bottom knee and elbow. Perform a side crunch bringing your top elbow and knee together.
Goal: 3 rounds of 5 reps.
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 3 rounds of 10 reps each leg
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 8 reps each leg.
Goal: 15 second holds x 4 reps
Description: Follow the video to get your wrists ready for weight bearing.
Goal: 10 sec hold, if it’s a hold, 10 reps, if its reps
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 3 rounds 3 reps
Description: Holding the rings lean backwards with feet flat on the ground with your knees STRAIGHT and legs out in front of you. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 3 rounds of 5 reps.
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.
Goal: 3 rounds of 5 reps each leg
Description: Begin in a plank with your feet on sliders or socks on smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.
Goal: 3 rounds of 10 reps
Description: Stand with your feet together and arms straight over your head with a straight object held between your hands. Keep your trunk straight and pointed foward as you side bend as far as you can in one direction.
Goal: 10 sec hold, 5 times each direction.