ENJOY YOUR TRAINING!
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Pam! 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 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!
Do each of these moves with continuous movements in/out of the move x 10 reps for warm-ups
Do each of these moves with continuous movements in/out of the move x 10 reps for warm-ups
DESCRIPTION: Raise foot on elevated surface. Start in plank, then transfer to piked position and back.
GOAL: 2 rounds of 5 reps per side
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: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 2 reps each leg with 30 sec holds
Goal: 2 reps per side with 30 sec holds
Goal: 2 rounds 10 reps per side
Description: Work this move to engage lower core for future v-stands
Goal: 2 rounds of 10 reps
Goal: 2 rounds of 10 reps per side
Description: Start in a hip bridge position under your tall parallettes. Hold your core and glutes active before you begin rowing.
Goal: 2 rounds of 10 reps.
Description: Work this move with your feet in your yoga slings
Goal: 2 rounds 5 reps of 5 second holds per rep per side
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 3 rounds of 8 reps
Description: follow the video to perform a reverse crunch but add a rotation once your hips have lifted off the ground
Goal: 2 rounds 5 reps each side
Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.
Goal: 2 reps per side with 30 sec holds
Description: Work from hollow position, then tuck upper body to knees together.
Goal: 2 rounds of 15 reps
Description: Start in a plank position with feet hip width. You will hold your core active for a turtle shell back position. From there you will work push-ups and flexibility as seen in this demo vid.
Goal: 2 rounds of 10 reps
Description: Work on this move as shown on the floor, but also work it on the wall to work form and technique.
Goal: 2 rounds of 5 reps per direction
Description: Stand in front of a stable table/pole with foot on raised surface (at least 6 inches). You will then work your squat to lower your bottom to your heels.
Goal: 2 rounds of 10 reps
Description: Follow this video for handstand movements linked in kata form. Work through what you can and if you cannot complete a move, do as much as possible without pain then move on.
Goal: 2 rounds of 5 reps.
Description: Work this move to progress your shoulder range of motion and strength to be able to hop the bent knee over the straight leg
Goal: 2 rounds, 5 turns per direction
15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another.
Description: Work this move to engage your core, so stay forward on your yoga ball.
Goal: 8 reps per side
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 3 rounds of 10 reps each direction.
Extra Notes: DO THIS MOVE WITH YOUR BACK ON THE WALL
Description: Complete each of the following moves in your yoga silks to work your core to it’s max!
Goal: 2 rounds of 15 reps of each move
DO THIS ON YOUR ELBOWS
Description: Work this move on your tall parallettes.
Goal: 2 rounds, 10 reps
Goal: 2 rounds 10 alternating extensions
Description: Put your feet in your yoga sling with belly up. You will then complete a hip bridge and hold that as you slide your heels to your but and back out.
Goal: 2 rounds 10 reps
Description: Follow along with this video to learn your first kata to work all the ranges of motion you will be building on for further kata and skills progressions.
Goal: 2 rounds of 3 reps