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SANA QAZI CUSTOM PROGRAM

Hey there Sana!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve

MOBILITY PROGRAM

FLEXIBILITY WARM UP

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

Goal: 1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

Only do the wrist mobility on your knees!

FOUNDATION KATA

DAY 1

.25 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: 3 Rounds, 8 reps per round hold for 4 s per rep

GOAL:

SINGLE LEG FOAM ROLLER BRIDGE

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power. 

Goal: 3 rounds of 8 reps each leg.

PLANK TO PULL THROUGH V

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank. 

Goal: 3 rounds of 5 reps.

HANDBALANCING KATA LEVEL 1

Goal: 3 rounds 

FROG STANDS

Description: Do a frog stand close to a wall so your upper back makes contact with the wall. This will help train getting your hips over your elbows/hands. When able, progress to lifting one knee off your elbow then both knees. 

Goal: 3 rounds of 3 frog stands.

GOAL:

DAY 2

L EXTENSIONS

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. 

Goal: 3 rounds of 5 reps each direction

GOAL

PIKE UP WITH LEG LIFT

Description: This moves begins in a plank on your elbows. Use your core to pull yourself into a pike position while maintaining a hollowbody spine. Then raise one straight leg then the other using your glutes. Return to a plank. 

Goal: 3 rounds of 5 reps per leg

CHIN UP NEGATIVES

 

Description: This move begins with lifting yourself into a chin-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: 3 rounds 10 negatives with at least 5 second lowering

*** FROM CHEST HEIGHT ON BAR***

GOAL

PIKE HANDSTAND WALK INS

 

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

 Goal: 3 rounds of 8 reps.

GOAL

PYRAMID PUSH UP

Description: Begin with your feet on an elevated surface with 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. 

Goal: 3 rounds of 10 reps

DAY 3

PIKE TO TABLE TO VALDEZ CORE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. 

Goal: 3 rounds 10 reps

GOAL

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position. 

Goal: 3 rounds of 1 rep each direction

GOAL

STALDER PULSES

Description: Start sitting with legs spread wide into a split position. Place hands between legs flat onto the ground. Working to keep the hands flat on the ground, contract your core to cause your pelvis to tilt backwards causing your legs to lift off the ground. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads to maximally engage.* 

Goal: 3 rounds of 8 reps.

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GOAL

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance. 

Goal: 3 rounds of 10 reps each leg

SNAKE SQUAT


Goal: 3 rounds 10 per side

GOAL