ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Nancy! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 30-60 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: Follow along with this video for a full-body flexibility training.
Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
DESCRIPTION: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings.
Goal: 3 rounds of 30 second holds per rounds
Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.
Goal: 3 rounds of 5 reps per leg
Description: Get into a piked position as shown here. You will then lift 1 leg in the air and hold it for a count of 5, repeat on the other side then walk out to the plank. This is 1 rep.
Goal: 3 rounds of 3 reps
Extra Notes: You might not hit 3 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core.
Goal: 3 rounds of 8 reps
Description: Goal is to get the shin fully supported on a surface and get the back knee to touch the floor for each rep
Goal: 3 rounds of 8 reps per leg
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 direction
Extra Notes: You might not hit 8 reps every round or even do 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: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for a count of 3, then kick your legs back to land in a plank.
Goal: 3 rounds of 5 reps
Extra Notes: You might not hit 5 reps every round, 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.
Goal: 3 rounds of 2 reps.
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: Start laying on your back with knees bent, feet flat on the floor. You will then engage your lower core to bring your feet off the floor working to tilt your pelvis so that your knees work towards you chest. You will control the lowering as well to maximize core engagement for this move.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 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: Start in a plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you rotate your body over the hands in a circular motion as shown in this demo video.
Goal: 3 rounds of 5 reps each direction
Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.
Goal: 3 rounds of 8 reps.
Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.
Goal: 3 Rounds, 20 seconds per leg per round
Extra Notes: You might not hit 20 seconds every round or even do 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: Start in a straddled leg push-up position. You will then work to complete a push-up WHILE MAINTAINING CORE CONTRACTION.
Goal: 3 rounds of 8 reps
Description: Work this move to open your hips and work your glutes
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do 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: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side.
Goal: 3 rounds of 10 reps per side
Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*
Goal: 3 rounds of 5 pulses each leg
DESCRIPTION: Start by laying on your back with feet flat on floor. You will then be sure to fully engage your glutes to lift your hips. From there you will push your shoulders up off the floor into a bridge position. Then lower shoulders and repeat.
Goal: 3 rounds of 5 reps