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SABRINA SPEIGHTS CUSTOM WORKOUT

Hey there Sabrina!  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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

SPINAL FLEXIBILITY

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

Goal: 1 round at start of workout for warm-up or 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.

WORKOUT 1

CIRCUIT TRAINING: Set your app to 45 seconds work, 25 seconds rest, 5 exercises, 3 rounds, and round rest 1 minute.
Do rotator cuff as a warm up and stretches at the end of the circuit

ROTATOR CUFF - EXTERNAL ROTATION

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Externally rotate your LEFT shoulder to pull your hands apart from each other. Keep your right arm stable or put the band in the door. 

GOAL: NO rounds – just 20 reps as a warm-up

INCHWORMS

Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time. 

HANGING CRUNCH 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.

SEATED HIP ROTATION KICKS

Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.

FROG STAND KICKBACKS

Description: This move begins in a frog stand. Then perform a “push-up” type movement with your arms as you kick your legs backwards into a tall plank. Assure your core is intact to keep your lower back from arching.

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 15 second holds x 3 reps each leg 

MIDDLE SPLIT WITH ABDUCTION

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

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

WORKOUT 2

CIRCUIT TRAINING: Set your app to 45 seconds work, 25 seconds rest, 6 exercises, 3 rounds, and round rest 1 minute.
Do rotator cuff as a warm up and stretches at the end of the circuit​

ROTATOR CUFF - EXTERNAL ROTATION

1. Set your shoulder blades back and down. Hold this contraction throughout the exercise.

2. Externally rotate your LEFT shoulder to pull your hands apart from each other. Keep your right arm stable or put the band in the door. 

GOAL: NO rounds – just 20 reps as a warm-up

BRIDGE TWIST ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS. Progress this skill by lowering your hands down the wall more.

SPIDER CORE

Description: This move starts in a tall plank position with your feet elevated. Crunch one knee to elbow while performing a push-up. Return to the starting position and repeat on the other side.

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.

FLARE AROUND THE WORLD HOLDS

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

C STAND

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.

PANCAKE STRETCH

Goal: 30 sec holds x 4 reps

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