Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sandi! Here’s your CUSTOM TRAINING PROGRAM. All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress. Just give us 30-60 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!
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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: Work the side to side movement here focusing on outer glute engagement
Goal: 2 rounds of 5 reps per leg
Description: Work your core in hanging with this move. Focus on using your core to keep your knees to your chest throughout the straightening of legs.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core. Work to “kiss your knees” as you hold
Goal: 2 rounds of 3 reps, 10 second holds per rep.
Description: Start in a side plank position on your hand and knee with lifted foot against a wall. You will then lift the top leg and top arm working to crunch as shown in this demo as you focus on holding your pelvis perpendicular to the floor.
Goal: 2 rounds of 7 reps per side.
Extra Notes: You might not hit 7 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked position with hands in a diamond shape. Then you will do push-ups to focus on your triceps engagement.
Goal: 2 rounds of 5 reps.
Extra Notes: You might not hit 5 reps each round, or complete all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a slightly wider than hip width squat. You will then twist 180 degrees as shown in this demo. Focus on not letting your feet widen as you twist AND don’t fall out sideways.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows to bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands to attain a frog position. From there, you will hold for 3 seconds then kick back to a plank position.
Goal: 2 rounds, 5 reps
DESCRIPTION: Start with your hands on the floor in a lunged position. From there you will stack over your hands and kick with control to bring your legs over your hips and shoulders.
Goal: 2 rounds of 10 reps per side
Description: Bent knees and hold with arms outside legs as seen in this demo. You will then rock from butt to shoulders focusing on holding your core to keep back rounded.
Goal: 2 rounds of 60 second rocks
Description: Walk into a handstand position on the wall working to hold your core active in a “hollow body” throughout.
Goal: 2 rounds of 5 reps
Description: Start laying on your back with legs straight and vertical surface between your legs. You will then engage your lower core to lift your legs and rotate them to the opposite side twisting your lower torso using your obliques for this movement. Repeat on the opposite side.
Goal: 2 Rounds, 5 reps per side
Extra Notes: You might not hit 5 reps, or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
DESCRIPTION: Start with 1 leg lifted, near a support device like this vertical pole. You will then work to squat down using your arm to help stabilize yourself. Work on full depth as much as you can.
Goal: 2 rounds of 10 reps per side
DESCRIPTION: Start standing with back to wall, arms on your ears. You will then squeeze your glutes to touch your hands to the wall and walk the hands down as low as you can then return to standing. Focus on glutes and core for this movement
Goal: 2 rounds of 5 reps