v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NANNETTE BERG CUSTOM WORKOUT

Hey there Nannette!  Here’s your CUSTOM TRAINING PROGRAM to adapt leg days for you.  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 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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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, 30 second holds per move for cool-down

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible. If you can touch the ground with your hands, then stand on elevated surface (such as a bench or step) and lower past your hands to reach for the floor below.

Goal: 4 rounds of 7 rolls

MINI SQUATS

Description: This move starts in standing. You will then bend at your hips and knees to come to a “partial” squat position. Then you will squeeze your glutes (bottom) strongly and your quads strongly to come back to full standing. 

Goal: 4 Rounds, 10 reps per round

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

QUAD SETS

Description:  This move starts by sitting on a surface with your legs straight in front of you. You will then contract your quads to cause the back of your knee to touch the surface you are sitting on. Try to hold that contraction for a count of 3 before you release to allow the knee to slightly bend again.

Goal:  4 Rounds, 10 reps per side, per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

NEEDLE KICKS

Description:  This move starts by standing on a surface with your legs. You will then balance on 1 leg while you lift the other leg behind you and lean forward with your trunk, keeping both legs straight. 

*Idea is to hinge at your hips keeping the leg being lifted in line with your trunk

Goal:  4 Rounds, 10 reps per side, per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them 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: 4 rounds of 10 reps

DAY 2

SHOULDER STRETCHING

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 5-10

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders. 

Goal: 4 rounds of 5 reps.

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PRE-BRIDGE SHOULDER EXTENSION

Description: Start standing with back to wall standing a foot or 2 from the wall. You will lift your arms above your head keeping arms at your ears. Then reach back towards wall allowing your arms to reach past your head then arch back to enter into the bridge position in standing. 

Goal: 4 rounds of 10 reps

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

 

SINGLE HIP BRIDGE

Description: Start laying on floor with 1 leg bent so toes are touching wall and opposite leg straight with heel against the wall. Then squeeze your glutes strongly to lift your hips up evenly. Then slowly lower hips to touch the floor.

**Focus to keep hips level so no rotation occurs.

Goal: 4 rounds of 10 reps per leg.

SHOULDER EXTERNAL ROTATION

Description:  This move starts sitting on a chair or standing.  You will bend your elbows to 90 degrees keeping your elbows at your sides. You will then use a thera-band (elastic band) holding the band with both hands and then rotate 1 hand away from your body keeping your elbow at your side. 

*Be sure you are holding good, upright posture throughout.

Goal:  4 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SHOULDER RETRACTION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well. 

Goal:  4 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPINE FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move