ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
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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 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 4-6 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!
Goal: 2 rounds of 3 reps
Description: Follow Lee in the video and only lower as far as your knees comfortably can.
Goal: 2 rounds of 10 reps
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: 2 rounds of 5-10 negatives with at least 5 second lowering
Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.
Goal: 2 rounds of 8 reps each leg.
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.
Goal: 2 rounds of 2 frog stands holding as long as you can
Description: Start in an L position. As you slide your heels toward you lift your butt off the ground. Elevate your feet from the ground to hit a bent knee V stand hold. Maintain your core as you kick your legs out in front of you avoiding tipping your torso back. You can hit your heels to the ground but maintain elevation throughout your body. Then repeat without letting your butt drop.
Goal: 2 rounds of 8 reps
Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.
Goal: 2 rounds of 5 push-ups each side
Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.
Goal: 2 Rounds, 1 rep with 60 sec hold
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.
Goal: 10 second holds x 3 reps each leg
Description: This stretch begins in a lung position with your back leg straight. Bend your front knee until you feel a stretch in the front of your back leg. Make sure you don’t arch your lower back. The only thing that should be moving is your front leg.
Goal: 4 reps each leg with 15 sec holds
Description: Begin by separating your feet further than hip width with your arms out to the side. Squat to 90 degrees or lower and hold for 3 seconds.
Goal: 2 rounds of 10 reps
Description: Begin by holding a ring or like surface with both hands in a clasp grip. Support yourself with your legs as much as you needed. Row yourself up into a modified clasp pull up.
Goal: 3 rounds of 10 reps
Description: Begin 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: 2 rounds of 5-10 push ups.
Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and lift one leg at a time.
Goal: 2 rounds of 10 reps each leg.
Description: Perform 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 rounds of 2 handstands
Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.
Goal: 3 rounds of 6 reps.
Description: Begin in a wall sit. Keep legs 90 degrees and raise knee as high as possible.
Goal: 2 rounds of 8 reps
Description: Crunch knees to elbows and then transition to hollow and back to V.
Goal: 2 rounds of 8 reps
Description: Begin in a normal push-up stance. Walk your arms out as far as you can go. Perform a push-up with good form.
Goal: 3 rounds of 5-10 push-ups
Description: Follow the video to perform this move. Focus on relaxing your quads.
Goal: 2 rounds of 10 reps each leg.
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 of 5 reps
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: 2 rounds of 8 reps each leg.
Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.
Goal: 2 rounds of 10 reps each direction.
Description: Begin sitting with one leg back before you as the video shows. Use your hip and core muscles to bring your leg around the front and produce a high kick. Try not to let your trunk sway to the side to compensate.
Goal: 2 rounds of 5 reps each leg.
Description: Start in a squatted position and perform a full range tricep dip on rings or other available surface. Lower yourself as far down as you can go.
Goal: 2 rounds of 10 reps
Description: Start in a piked position and perform a full range press. Lower yourself as far down as you can go.
Goal: 2 rounds of 10 reps
Description: Grab behind your ankles and straighten your legs into a pike position. Use your core and hold tight compression.
Goal: 3 rounds x 60 seconds
Description: Begin in an elbow plank holding your hollowbody. Slides your feet towards one elbow to get an oblique crunch.
Goal: 3 rounds of 5 reps each side.
Goal: 2 rounds 8 reps each leg.aDescription: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.