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.