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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

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

BODY ROLLS

Description: Start by 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

Sabrina - do this with your booty against the wall so we stretch your calf muscles too 🙂

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

CROSSED ARM TRICEPS

Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your trcieps to push up one at a time.

Goal: 15-20 reps each arm.

SIDELYING LEG LIFTS WITH BALL

Description: Lay on your side with the yoga ball between your legs. Squeeze your legs together as you lift the ball up off the floor. 

Goal: 15 reps each side

FROG STAND

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:5 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 🙂

V-STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 5 reps WITH 10 SECONDS HOLDS. – Goal is to feel it in your core. 

HANDSTAND STACKING

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 2 attempts holding for ~30-45 sec

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 second holds x 3 reps.

PIRIFORMIS HIP STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*

Goal: 4 reps each leg with 15 second holds

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 2 reps each leg

UNILATERAL MIDDLE SPLIT

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 4 reps each leg.

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

WORKOUT 2

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

PRE-BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 10 reps each direction.

NEEDLE KICKS

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal:10 kicks each 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: 5 negatives with at least 5 second lowering

PIKE TO PLANK - FEET ON BALL

Description: This move starts in a plank with your hands on the floor and feet on a ball. You will use your core to pull your lower body towards your hands into a pike position. Slowly lower yourself back into a plank making sure your core stays engaged so your lower back does not arch.

Goal: 15 reps

SIDE PLANK CRUNCHES

Description: Begin in a side plank on your bottom knee and elbow. Perform a side crunch bringing your top elbow and knee together.

Goal: 15 reps each side

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.

Goal: 8 reps each direction 

N - SIT SWITCH

Description: Lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 3 reps each direction. 

SOLEUS STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.

Goal: 30 sec holds x 2 reps each leg

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds x 2-4 reps per side

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