ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Sadora! 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!
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs into a front split, straightening your knees as you slide them. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 round x 45 seconds per side
Description: Begin with your feet ON THE FLOOR and your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.
Goal: 3 rounds of 8 push ups
Description: Perform a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders to slide your legs down into a pike position. FOCUS ON BRINGING YOUR CHEST OVER YOUR FINGERS
Goal: 3 rounds of 5 reps
Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.
Goal: 3 rounds of 8 reps
Description: Use hands for support as needed. Slide down into a middle or front split, and actively pull yourself back up.
Goal: 1 round of 60 second holds per position
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 2 reps per leg x 15 second holds
Description: Use your yoga blocks and complete a wide open squat working your hands back on the blocks behind the line of your heels. You will hold your core active as you bend your elbows, allowing your thighs to rest on your triceps. You will then work to walk your feet forward without allowing your hips to drop below the height of your elbows to attain a stalder position.
Goal: 3 rounds of 5 reps per side
Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.
Goal: 3 rounds of 3 reps for as long as you can hold
Description: Start standing at the wall. You will walk down into a full bridge and back up focusing on keeping your arms on your ears and coming up WITHOUT twisting!
Goal: 3 rounds of 5 reps
Description: Use hands for support as needed. Slide down into a middle or front split, and actively pull yourself back up.
Goal: 1 round of 60 second holds per position
Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs into a front split, straightening your knees as you slide them. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.
Goal: 1 round x 45 seconds per side
Description: Push up into a bridge with your 1 leg on the wall as shown in this video!.
Goal: 3 rounds of 6 reps
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.
Goal: 3 rounds of 3 reps x 10 second holds
Description: Push up into a bridge from the floor then walk your feet up to an elevated surface (couch, ottoman, chair against a wall). Walk your hands back towards your feet then kick over. Attempt to land with both your feet at the same time.
Goal: 3 rounds of 2-3 walk overs
Description: Begin with your arms supported, 1 leg straight down on the floor, and other leg straight up on the wall. Push back into a split position then let your top knee bend so your foot is coming towards your head.
Goal: 1 round of 30 second holds per side