Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Sandra! 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 ~30-60 MINUTES 3-6 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!
Form over number of reps always! Listen to your body!
Description: Do these stretches to get your body warmed up and ready to go!
Goal: 10 seconds holds if holds, 10 reps if reps
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: Follow this video with Coach Lee for a kick warm up
Description: This move begins on your stomach with your arms in the field goal position. You will lead with a foot as you bring a leg up and around into a hip twist. Touch your foot to the floor then push up with your arms as you turn your body around and reach for your straight leg. Hold the hamstring stretch.
Goal: 30 sec x 2 reps each leg
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 1 round, 3 reps, 20 second holds per rep
Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.
Goal: 2 reps, 20 second holds per rep
Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.
Goal: 30 sec holds x 2 reps each side
Description: Pull up to the top of your pull-ups. Once at the top, hold there and work pulses to lift slightly higher for your reps.
Goal: 1 round, 15 pulses
Description: Get into your frog stand with your feet near the wall so that as you balance your feet are assisting you. Maintain a forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 1 round of 5 reps per leg
Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 1 round of 12 reps per side
Description: Begin on your back. Reach one leg across your body and then make an outward circle with the leg. Use your core to lift your hips off the ground and bring the opposite leg with you as your roll over and push yourself up to plank.
Goal: 1 round, 8 each way
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. Rotate back into a pike position.
Goal: 1 round of 5 reps per side
Description: This move begins with sitting on your legs with your toes on a raised surface and pointed. You will contract your core and your shoulders to raise your hips up as far as you can while keeping your feet on the raised surface.
Goal: 1 round of 3 reps with 20 sec holds
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 1 round of 12 reps
Description: Hanging on a pull-up bar or equivalent surface at the top of a chin up position, tuck your knees to your chest then return to fully straight position.
Goal: 1 round of 1 hold with 12 crunches
Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.
Goal: 1 round, 5 reps
Description: Pick a box of challenging height. Begin in a squatted position and then jump on to the box landing in a squat with core active. Then jump off the box again landing in a squatted position.
Goal: 1 Round, 12 jumps.
Description: Get in a side plank with your shin supported on an elevated surface. Push down with your top leg and squeeze your core and glutes to lift in to the copenhagen plank. Once there, allow your hips to dip to the floor with control and then lift back up.
Goal: 1 round, 10 reps per side
Description: Work this movement to increase your core and shoulder strength as well as you hip range of motion for flares.
Goal: 1 round, 10 reps per direction
Description: Follow this video for kong. Use your core to pull your knees forward
Goal: 1 round, 15 reps
Description: Begin in hanging with feet supported. Perform a pull ups using your feet as little as possible
Goal: 1 round of 12 reps
Description: Begin in a tucked position with feet together and hands on the ground. Using both feet, you shift your weight into your hands and hop aiming to get your hips stacked over your shoulders and then extend to handstand. Slowly lower back to the ground in reverse as shown in the video.
Goal: 1 Round x 8 reps
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Lift your chest has high as you can and squeeze your shoulder blades together. Simultaneously, squeeze your glutes and lift your legs off the floor
Goal: 1 round of 12 reps per side
Description: Work this move on the ground focusing on holding your hips high above elbows as you straighten 1 leg at a time. Be sure to push your elbows out against your knees
Goal: 1 round of 5 reps per side
Description: Cross your leg into a figure 4 position as you squat down and hold this position for the prescribed time.
Goal: 1 Round, 5 reps per side with 10 second holds per rep