Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Natalie! 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!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training.
Description: Follow the video to get your wrists ready for weight bearing
Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 4 rounds of 8 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: 4 rounds of 8 reps each direction
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
Goal: 4 rounds of10 reps
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: 4 rounds of 8 reps each leg
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 4 rounds of 5-8 push ups
Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.
Goal: 4 rounds x 45 seconds
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom.
Goal: 4 rounds of 6 reps each side
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.
Goal: 4 rounds of 10 reps per leg
Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your triceps to push up one at a time.
Goal: 4 rounds of 8 reps each arm
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 4 rounds x 30 second holds
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90-90 degreee angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 4 rounds of 10 reps
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: 4 rounds of 2 reps per leg x 10 second holds
Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow and hold.
Goal: 4 rounds x 45 seconds
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 4 rounds of 8 reps each leg
Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.
Goal: 4 round of 8 reps