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NATASHA KORANDA CUSTOM WORKOUT

Hey there Natasha!  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

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

KNEELING SIDE PLANK CRUNCHES

Description: Focus on holding your pelvis forward as you keep your feet above the height of your hip as you crunch. This is a huge glute exercise

Goal: 3 Rounds, 10 reps per side

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

POLAR BEAR PUSH-UPS

Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.

Goal: 3 rounds of 10 reps.

ROLL BACK TO STALDER

Description: Follow this demo video to continue to work your core and leg strength for future stalder positions

Goal: 3 rounds of 12 reps

Extra Notes:  You might not hit all 12 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 3 rounds of 5 reps each direction

HANDSTAND WALL WALK-UPS

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.

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it 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: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

Extra Notes:  You might not hit 15 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

Goal: 3 rounds of 3 kickbacks

STRADDLED SUPERMAN LEG LIFTS

Description: This move starts laying on your bed/raised surface with hips at edge of the surface. You will lift your legs off the ground by squeezing your glutes strongly and hold. DO NOT TRY TO LIFT USING YOUR BACK!

Goal: 3 Rounds, 30 second holds per round

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

TALL PLANK PIKE TO STRADDLE LEG CIRCLES

Description: This move starts in a tall plank position with feet on a sliding surface. You will then use your core to slide your feet forward piking your hips up. You will then slide your feet back out to the initial plank position buy making your legs widen in a circular motion before returning to the original plank position. 

Goal: 3 rounds of 8 reps

Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SHIFT SQUATS

Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.

Goal: 3 rounds of 10 reps

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

TABLE TO VALDEZ CORE

Description: This move begins in table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 3 rounds of 5 rotations each side.

DAY 3

HANDSTAND KICK UPS

Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.

Goal: 3 rounds of 10 kick ups each leg.

PYRAMID PUSH-UPS

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: 3 rounds of 10 push ups.

V-STAND HIP LIFT

Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 rounds of 10 reps with 3 second hold per rep

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

SWIPE TURNS

Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, 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. Rotate back into a pike.

Goal: 3 rounds of 5 reps each direction

SINGLE RING ROW

Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.

Goal: 3 rounds of 10 reps