Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
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: Work this movement to stretch the hamstring and your hips
GOAL: 2 rounds of 8 reps per side
Description: Work this move to stretch your hips to help with splits and hip mobility.
Goal: 30 sec hold x 2 reps
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 30 second holds per round
Description: Work this move to engage lower core for future v-stands and mannas while you stretch your shoulders
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: Do the superman position of this video with you hanging on the top ladder rung of your stall bars, facing the stall bars.
Goal: 3 rounds of 8 reps
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: Start in a plank position with feet near wall. You will then lift feet onto wall into a handstand position. You will then work to weight shift to eventually walk into the full handstand position.
Goal: 2 rounds of 10 reps
Description: Work this move as shown in the demo video to progress your handstands
Goal: 2 rounds of 8 reps
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: 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
Description: Focus on bringing your knees to your chest to fully engage your core.
Goal: 3 reps of 10 sec holds
Description: Focus on holding your hips up throughout as you lift a leg.
Goal: 3 rounds of 8 reps per side
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
Goal: 2 rounds 5 reps
Description: You do not need a block to work this move on your stall bars. Focus on glute engagement to hold your hips in position and to lift the top leg
Goal: 2 rounds, 10 reps per side
Description: Work this move on your tall parallettes.
Goal: 2 rounds, 10 reps
Goal: 2 rounds 3 reps each direction on your step
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 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.