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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: Begin in a planched plank with your feet on the yoga ball. Push with your hands while keeping your core engaged to roll yourself back as far as you can while keeping straight arms. Then roll yourself back into a planched plank.
Goal: 3 rounds of 5 reps.
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: Begin with your body in a pike position on your elbows as the video shows. Push up onto your hands while maintaining your pike position, then lower yourself back to your elbows in a controlled manner.
Goal: 3 rounds of 5 push ups
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: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 3 rounds of 10 reps each leg
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
Goal: 15 second holds x 4 reps
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 3 rounds of 10 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: Work this move as shown in the demo video. Focus on upright posture, core engagement and glute engagement.
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.