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 30-45 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!
Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow along with this video for a full-body flexibility training. Goal: 10 second holds, 5 reps per move
Description: Hold the resistance band on the outside of your foot. Pull against the band to tilt the inside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 20 reps
Description: Hold the resistance band on the inside of your foot. Pull against the band to tilt the outside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 20 reps
Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).
Goal: 20 reps
Description: Sit with your foot on a towel. Scrunch your toes to pull the towel towards you. Relax your toes (without flaring them upward) then scrunch the towel more. When you run out of towel, spread the towel back out and start again.
Goal: 5 reps
Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground. Make sure your lower back never comes off the floor.
Goal: 2 Rounds, 10 reps per leg per round.
Description: Start in the horse stance squat with your back against the wall (hips and knees at 90 degrees.) Make sure you keep that nice turtle shell pushed against the wall.
Goal: 2 rounds of 3 wall sits with 15-30 sec holds.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds, 10 reps each direction per round.
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: 2 rounds of 8 reps.
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.
Goal: 10 sec holds x 5 reps
Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.
*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*
Goal: 4 reps each leg with 15 second holds
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg
Description: Follow the video for a deep stretch and hip opening squat.
Goal: 2 rounds of 8 reps.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 Rounds of 3 reps with 5-10 sec holds
Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.
Goal: 2 rounds of 8 reps
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: 2 Rounds, 10 reps per round.
Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.
Goal: 2 rounds of 8 reps
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 2 rounds of 5 reps.
Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.
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.
*Unweighted only!*
Goal: 10 body rolls slow and controlled
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area. *Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 4 reps each leg