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RACHEL DRUMM CUSTOM WORKOUT

Hey there Rachel!  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 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!

FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round of each move, 10-30 second holds per move

WORKOUT 1

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 3 rounds of 8 reps.

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 10 reps for as long as you can hold

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂 

MODIFIED V-UPS

Description:  Start by laying on your back with your fingertips on the floor to assist with balance. Tighten your core to come up into a V-Up position bringing your knees to your chest. 

Goal:  3 Rounds, 8 reps per round

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: 3 rounds of 10 reps per leg

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: 3 Rounds, 10 reps per round. 

NEEDLE KICK

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal: 3 rounds of 10 kicks each leg

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: 10 reps.

RACHEL – don’t feel like you have to walk your feet the whole way up. Only go as far as your core can control and you stay in a nice pretty plank.

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.

QUAD STRETCH

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 flexors and quads.

Goal: 15 second holds 4 reps per side

PANCAKE STRETCH

Description: Straddle sit with toes pointed up towards the ceiling. Arms straight at your ears. Fold forward as far as you can go. 

Goal: 15 sec holds x 5 reps

Workout 1 is complete! I'm proud of you. Keep pushing yourself Rachel! - Bethany 🙂

DAY 2

N-SIT SWITCH

Description: Lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 5 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time. She cheats in the video.

SUPERMAN ROCKS

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.

Goal: 3 Rounds, 20 reps per round.

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 3 rounds of 8 reps

SINGLE LEG HIP BRIDGE

Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will lift 1 leg straight up and then lift the hips up contracting your glutes strongly to lift your hips.

Goal: 3 Rounds of 10 reps per side

WALL BRIDGE WALK DOWNS

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 5 attempts

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 3 Rounds, 5 reps each direction per round

PRE-BRIDGE TWISTS

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

SIDE PLANKS + HIP DIPS

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort.
Focus on holding your core tight to keep your spine as neutral as possible.

Goal: 3 Rounds, 20 reps each side per round

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: 3 rounds of 15 reps

FORWARD FOLD WITH HIP ABDUCTION

Description: Prop your leg up on a higher surface to the side of you. Perform a forward fold as far as you can.

Goal: 15 sec holds x 4 reps each leg

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂