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NANCY BABCOCK CUSTOM WORKOUT

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!

- DAILY SHOULDER -

- STRENGTHENING DAY -

SHOULDER BANDED EXTERNAL ROTATION AT 45 DEGREES

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

SHOULDER BANDED ABDUCTION

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

SINGLE ARM LAT PULL DOWN

Description: This move starts by securing a band as high as you can (top of closed door height). You will then grab the band with an extended arm. Pull your elbow down and back towards your hip. I find it helpful to place my opposite hand on my lat to feel for engagement as the video shows. 

Goal: 15 reps each arm

- MOBILITY DAY -

WALL SHOULDER MOBILITY

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

QUADRUPED THREAD THE NEEDLE

Description: Begin on your hands and knees. Set your core, thread the need, then rotate your shoulder to open up your chest.

Goal: 5 reps each arm.


WORKOUT 1

ELBOW PIKE LEG LIFT

Description: This moves begins in a pike on your elbows while maintaining a hollowbody spine. Then raise one straight leg into a needle kick by using your glutes. Switch legs.

Goal: 3 rounds of 5 reps each leg

MODIFIED PUSH-UP

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. 

LUNGES

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.

NANCY - don't worry about the twist so much. You can hold the lung and do 5 legs each leg before switching directions

PRONE I'S

Description: Keep your lower body and legs on the floor. Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms as high as you can.

Goal: 3 rounds of 10 reps

TFL / IT BAND STRETCH ON STALL BARS

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.

Workout 1 is complete! I'm proud of you Nancy!
- Bethany 🙂

WORKOUT 2

SQUATTED STEP OUTS

Description: This move starts in a squatted position. Try to get as close to a horse stance (hips and knees at 90 degrees) as you are able to do. Stay down in the squat and step your leg out then back in. Switch legs.

Goal: 3 rounds, 8 reps each leg

PLANCHE LEAN PLANK HOLDS

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.

Goal: 3 rounds of 1 min planks

BENT KNEE STRADDLE HALF SUPERMANS

Description: Begin on your stomach with arms overhead. Bend your kness to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 3 reps with 15 sec holds

BENT KNEE BABY STRETCH

Goal: 15 second holds x 4 reps

WORKOUT 3

BRIDGED ROWS

Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.

Goal: 3 rounds of 5 reps.

SIDE PLANK GLUTE EXTENSION

Description: Begin in a modified side plank. Set your core. Extend your top leg back and out to target glute max.

Goal: 3 rounds of 8 reps each leg

ELBOW WALL SPLIT

Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.

Goal: 3 rounds of 5 reps per leg

PLANK FLOOR PULLS

Description: Begin in a hollow back plank and maintain throughout. Have your feet on something that will slide on your floor – socks, oven mits, hand towel, etc. PULL yourself with your arms forward.

Goal: 3 rounds of 25 ft pulls.

LAT STRETCH WITH DOWEL

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.

Workout 3 is finished! You're the best! 🙂