Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Robin! 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 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!
Description: Start in standing with butt against wall, then tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
Description: Begin in a tall kneeling position. Maintain hollow body position and perform triceps extension. Go as slow and controlled as you can.
Goal: 3 rounds of 10 reps
Description: Focus on good hip range of motion without swinging your legs.
Goal: 3 Rounds, 15 reps per leg round.
Description: Be sure that you have a low enough surface to allow 1 leg to be on the ground as you hang for partial body weight support.
Goals: 3 rounds of 20 reps per leg
Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.
Goal: 3 round of 15 reps
Description: Begin in a steep pike on your elbows with your feet at the base of the wall. Elevate one leg up onto the wall and straighten your leg as much as you can. Make sure your pelvis stays square.
Goal: 3 rounds of 5 reps per leg
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
*Be sure to look down at your hands as you complete this move or you will hit your head on the floor*
Goal: 3 rounds of 5 reps per side.
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse.
Goal: 3 Rounds, 2 reps with 15 second holds.
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 30 second holds per side x 3 reps
Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let us know.
Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.
Goal: 30 sec holds x 4 reps
Description: Move your wrist 1 at a time as shown in video for 20 reps per direction.
Goals: 2 rounds of 20 reps per movement
Description: Start in standing with butt against wall, then tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.
Goal: 5 rolls slow and controlled
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: 3 rounds of 8 reps each leg.
Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.
Goal: 3 rounds of 8 reps.
Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.
Goal: 3 rounds of 10 reps
Description: You know what to do. The goal is for you to feel it in your obliques.
Goal: 3 rounds of 5 reps each side.
Description: Move your wrist 1 at a time as shown in video for 20 reps per direction.
Goals: 2 rounds of 20 reps per movement
Description: Support your forearm on any surface. With your palm facing UP, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 3 rounds of 15 reps
Description: Support your forearm on any surface. With your palm facing DOWN, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 3 rounds of 15 reps
Description: Support your elbow on any surface. Begin with your forearm in neutral (thumb side up) while holding a dumbbell (or heavy book) in your hand. Without using your shoulder, turn your hand over as far as you can go then back the other direction.
Goal: 3 rounds of 15 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 reps each arm with 30 sec holds
Description: Only do the arm portion of this move!
Goal: 3 rounds of 12 reps.