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NATASCHA ROLFES CUSTOM PROGRAM

Hey there Natascha!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY 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 Only do the wrist mobility on your knees!

Goal: 5 reps each arm x 15 second holds

ANKLE ROCKS

Description: Follow along with this video to work your ankle range of motion in a crunch squatted position.

Goal: 8 reps of 5 rocks per rep

WORKOUT 1

REVERSE CRUNCH

Description: Start in a crunch with your shoulder blades as far off the floor as you can. You will then flex your legs up as far as you can bringing your hips and lower back up off the floor. Straighten your legs back out while staying up in a crunch position. Repeat.

Goal: 1 rounds of 30 reps

BLOCK LUNGES

 

Goal: 1 20 reps per leg

1/2 SUPERMAN GLUTE LIFTS

Description: Begin laying on your stomach with a yoga ball between feet. You will then squeeze your glutes to squeeze the yoga ball and work to lift your feet off the ground. You may not lift much to start, but as your glutes become stronger you will. 

**No back arching here!!!**

Goal: 1 rounds of 30 reps

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 1 rounds 10 reps per direction

DAY 2

PIKE HANDSTAND WALK-INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 1 rounds of 25 reps

STRIKING AND VAULTING

Goal: 1 ROUND, 10 REPS PER SIDE PER ACTIVITIES X3 REPS

STALL BAR V STAND

Description: hold the V-stand compression with legs against the wall. Lift one leg off the wall at a time.

Goal: 1 round of 25 reps each leg

PIKE TO PLANK CORE WORK

Description: Start in a piked elbow plank position. You will hold a posterior pelvis tilt to round out your back. You will then lean forward allowing your hips to drop into a plank (though keeping your core engaged for a “turtle shell” back position) as you shift forwards. You will then push back up into the pike position.

Goal: 1 round of 30 reps

DAY 3

TWIST SQUAT

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: 1 rounds of 25 reps per leg

STRADDLE BACKS ON FLOOR

Description: Begin laying on the floor with your legs straddled. You will then engage your core to lift your legs and curl your pelvis off the floor. You will then slowly lower your legs without allowing your feet to touch the floor to repeat. 

Goal: 1 round of 30 reps

FIGURE 4 PISTOL SQUAT

Description: DO THIS HOLDING ONTO THE STALL BARS. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 1 rounds of 15 reps each leg

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR with your body 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. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 1 rounds of 25 push ups

CARDIO ACTIVITIES

TABLE WALKS WITH FEET TOGETHER

Description: Complete as shown in video

Goal: 1 round of 10 lengths of your workout space

PIKED SIDEWALKING

Description: Complete as shown in video

Goal: 1 round of 10 lengths of your workout space

TOE TAPS

Description: Complete as shown in video

Goal: 1 round, 30 SECONDS X2 REPS WITH 15 SECOND BREAK BETWEEN REPS

STALL BAR WALK-DOWNS STRETCH

Description: Complete as shown in video on your Stall bars to work mobility and cardio

Goal: 1 round of 15 reps