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RENEE FINKLEY CUSTOM WORKOUT

Hey there Renee!  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!

SPINAL MOBILITY WORK:

SPINAL 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 holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

DAY 1

FROG STAND - LEVEL 2

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: 2 rounds of 3 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 🙂

TOES TO POLE

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L. You will then use your core and shoulders to touch your toes up to the pole.

Goal: 2 rounds of 8 reps

CHAIR SQUATS

Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.

Goal: 2 rounds of 8 reps each side

STALDER PUSH UPS

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 2 rounds of 8 reps each side

OVERLAP PUSH-UPS

Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.

Goals: 2 rounds of 8-10 reps

Drop to your knees to finish reps if needed!

DAY 2

CURTSY SQUAT

Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.

Goal: 2 rounds of 10 reps each leg

PLANCHE 1 FOOT TAPS

Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression. Maintaining that compression, alternating lifting 1 foot off the ground.

Goal:  2 rounds of 10 reps each foot

PYRAMID PUSH-UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. 

Goal: 2 rounds of 8 push ups

HANGING BICYCLES

Description: Start hanging from a bar, or bar equivalent. You will then contract your core to bring your knees to your chest without swinging. Keep shoulders engaged to support yourself at the shoulder joint. Kick one leg out at a time.

Goal: 2 rounds of 8 reps per leg

PULL-UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 2 rounds of 5 negatives with at least 5 second lowering

Start with as many pull-ups as you can then finish with negatives!

DAY 3

PLANK PULL THROUGHS

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 2 rounds of 8 reps

Put hands on DBs!

BRIDGE PUSH UPS

Description: Push up into a bridge on your heels to target your glutes more. Hold the bridge as you bend and straighten your elbows to push-up.

Goal: 2 rounds of 5-8 push ups

V-STAND 0.5

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. HOLD the V-stand and lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 2 rounds of 10 reps each leg

STALDER ROLLS

Description: Begin in a middle straddle. Perform a roll then land again in the middle straddle.

Goal: 2 rounds of 5 rolls

Start to elevate your feet as you get comfortable!

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: 2 rounds of 3 reps

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.

HANGING L ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Goal: 2 rounds of 10 reps each direction