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ROBIN BOSTATER CUSTOM WORKOUT

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!

Form over number of reps always! Listen to your body!

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing


CORE

FULL UP

Description: Begin laying on your back with your legs straight and your arms extended overhead. Without allowing your legs to come off the floor, use your core to pull your upper body up into a long-sitting position.

Goal: 3 rounds of 8 reps.

V STAND COMPRESSION HOLDS

PLANK WITH GLUTE KICKS

PLANK WITH GLUTE SIDE KICKS

LEGS ELEVATED V UPS

ELBOW PIKE LEG LIFT

ELBOW PIKE SLIDE WITH 1 LEG LIFT

STRADDLED HOLLOWBODY HOLDS

FROG LEG CRUNCHES

ELBOW OBLIQUE CRUNCH SLIDES


ARMS

SHOULDER ABDUCTION W/BAND

Description: This move starts with both of your palm facing forwards and thumb pointed up. Set your shoulder blades back and down. Hold this contraction throughout the exercise. Lift your arm up and out to the side as far as you can.

Goal: 3 rounds of 10 reps

PRONE I'S

SCAPULAR PUSH UPS (FROM ELBOWS)

ELEVATED REVERSE GRIP PUSH UP

ELEVATED WIDE GRIP PUSH UP

KNEELING TRICEP EXTENSIONS


LEGS

BACK LEG RAISED LUNGE

Description: Begin about 2-3 feet in front of a surface. Place a foot on the surface then perform a static lunge as the video shows. Makes sure your front knee tracks over your feet and does not drop inward or outward.

Goal: 3 rounds of 10 reps each leg.

PIRIFORMIS LUNGE

W SIT LUNGE

BENT KNEE STRADDLE SUPERMANS

Description: Begin on your stomach with arms overhead. Bend your knees to 90 deg in a straddled position with your knees apart. Perform a superman primarily using your glutes. IF you feel too much pressure in your lower back, keep your chest on the floor for now.

Goal: 3 rounds of 3 reps with 15 sec holds

HORSE STANCE HOLDS

STALDER LEG EXTENSIONS FROM BLOCK


OTHER

C STAND

ELBOW PIKE SINGLE LEG LIFT TO NEEDLE KICK

ELBOW PIKE UP

CRANE TO WARRIOR


FLEXIBILITY

HIP ROTATIONS

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. 

Goal: 10 reps each direction

ELBOW WALL SPLIT

MIDDLE SPLIT WITH BUTT ON WALL

N SIT SWITCH

FIGURE 4 ON WALL

BENT KNEE BABY STRETCH