v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ALISHA TODD CUSTOM WORKOUT

Hey there Alisha!  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!

WORKOUT 1

SPINE FLEXIBILITY

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

PIKE HANDSTAND PUSH-UPS

Goal: 4 rounds of 8 reps 

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

JAZZ HAND LEG RAISE OF SQUAT OF DOOM

Description: Refer to the coolest bear picture you have sent to you for this one. *wink wink*

Goal: 4 rounds of 10 reps per direction.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

MIDDLE SPLITS ON A BOX

Goal: 4 Rounds, 10 reps 
Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS

Description: Start laying on the ground with feet flat on the ground, hands on ground above your head. You will then lift your hips first and finish by pushing up through your hands/arms to attain a bridge position. From there you will do “push-ups” from low to high on the bridge with your arms only.

Goal: 4 rounds of 7 reps.

Extra Notes:  You might not hit 7 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 4 Rounds, 10 reps per round. 

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 2

MASTER WARM-UP

SINGLE ARM TRICEPS PUSH-UPS

Description: Start laying on your side with knees bent and legs laying on top of each other. You will then wrap your bottom arm around your torso with your upper arm to push with hand positioned under the line of the bottom shoulder. You will then bend and straighten your elbow being sure to stay forward and not allowing your elbow/shoulder to actually touch the floor.

Goal:  4 Rounds of 10 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this

HANDSTAND WALL WALK-UPS

Description: Start in a plank position with feet in front of the wall. You will then lift your legs to place onto the wall and “walk” your hands in towards the wall, keeping your core tight to maintain the plank position as your feet slide up the wall. Once you have gone as high as you can, you will then walk your hands back out allowing your feet to slide down the wall to return to the plank position.

**Keep your core engaged the entire time to stop any back arching from occurring.

Goal: 4 rounds of 3 reps.

Extra Notes:  You might not hit 3 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SINGLE LEG HIP BRIDGES

Description: Start laying on floor, then squeeze your glutes strongly to lift your hips up evenly. You will then lift 1 leg up at a time holding your hips evenly throughout. Then slowly lower hips to touch the floor.

**Focus to keep hips level so no rotation occurs. AND go SLOW!

Goal: 4 rounds of 10 reps per leg.

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL SQUATS

Description: Start in wall squat, hips and knees at 90-90. You will then contract your core to press your lower back into the wall holding that contraction while holding your arms straight out in front of you. You will then hold that position for the time listed below

Goal: 4 rounds of 20 second holds

Extra Notes:  You might not hit 20 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO STALDER

Description: Start in a plank position with feet on surface that slides. You will then use your core to pull your feet forward bringing your feet to alignment with your hands, allowing your knees and hips to bend to open your hips. You will then strongly contract your glutes to return yourself back into the plank position.

Goal: 1 Round of 30 reps.

Extra Notes: You might not hit 30 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!