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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

NERISSA RUSH CUSTOM WORKOUT

Hey there Nerissa!  Here’s your CUSTOM TRAINING PROGRAM.  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

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

**All rotation should be coming from the hips with no discomfort at knees

Goal: 4 rounds of 10 reps

TWIST SQUATS

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

HANGING CRUNCHES

Description: Hanging on a pull-up bar or equivalent surface, tuck your knees to your chest then return to fully straight position.

Goal: 4 rounds of 15 crunches

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: 5 rounds of 5 reps.

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG BRIDGES

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift 1 leg up at a time.

Goal: 4 rounds of 5 reps per leg

REVERSE GRIP PUSHUPS

Description:  This move starts by placing your hands on a table or a chair facing the hands backwards. You will then lean over your hands and complete a push-up keeping your elbows near your body. The goal here is to lower your body so that your hands are in line with your belly button to work your triceps.

Focus on holding your core tight with your pelvis rotated slightly backwards to keep a rounded posture to support your back.

Goal:  4 Rounds of 10 reps

V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.

Goal: 4 rounds of 10 reps per leg

HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 5-10 then bring leg down and repeat on other side.

Goal: 4 rounds of 5 reps per leg

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