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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SARA SWEENEY CUSTOM WORKOUT

Hey there Sara!  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 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!

DAY 1 (HOME)

SPINE FLEXIBILITY

Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down

NINJA STRENGTH LEVEL 1

Description: Follow along for a great upper body and core engagement movements.

Goal: 1 round of 2 reps

Extra Notes: You might not hit 2 reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CAT

Description: Start hanging from rings. You will then contract your core and lats to pull your legs and invert yourself then lower your legs on the backside. Go as low as you can to work on shoulder range of motion and hold for a count of 5, then bring your legs back to the front and return to full hanging. 

*Start on rings, goal is to progress to a straight bar. 

Goal: 4 rounds of 5 reps

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CORE WORKOUTS

Do 1 or 2 round of 30 reps of each of the following videos while you don’t have a hanging option.

JIGSAW ON BAR

Start hanging from rings. You will then contract your core and lats to pull your legs and invert yourself as in the skin the cat. However, as you invert you will do a split keeping 1 leg in front of your arms while the other leg goes between your arms. You will then lower your hips on the backside keeping the front leg’s knee against the elbow of the same side arm. Go as low as you can to work on shoulder range of motion and hold for a count of 5, then bring your legs back to the front and return to full hanging. 

Goal: 4 rounds of 4 reps per side

Extra Notes:  You might not hit 4 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

MIDDLE SPLITS ON A BLOCK

Description: Start by placing 1 leg onto a block while other leg remains under you (essentially you are in a middle split on 1 side.) You will then reach down to the ground.

Goal: 4 rounds of 10 reaches per side

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND PIKES

Description: Place feet onto wall to start in a handstand position. Be sure you have some space between your hands/shoulders and the wall. You will then stack your hips over your shoulders ensuring your core is engaged to not banana your back. You will then allow your hips to bend, keeping your legs straight to attain a pike position to work on shoulder range of motion and handstand control. DO NOT WALK YOUR SHOULDERS/HANDS FORWARD.

Goal: 4 rounds of 5 reps

Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2 (WORK)

MASTER WARM-UP

Description:  Follow along with this for a great full body warm-up.

Goal:  1 Round at the start of your workout

TABLE CROSS-BODY CRUNCHES

Goal: 4 rounds of 10eps per side.

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO V PULL-THROUGHS

Goal:  4 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND HOLDS

Description: Line up your hands on a lift and bring your toes in alignment with palms of your hands. You will then lift your hips up causing you to balance on hands and toes. Hold this position for the duration of the 30 seconds to work to eventually hover your feet to progress to a press-handstand! 

Goal: 4 rounds of 30 sec holds, 1 reps

Extra Notes:  You might not hit 30 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-UPS WITH A SOFT OBJECT

Description: This move starts by laying on your back holding a light-weight object. You will then contract your core to lift your legs and arms together bringing the light-weight object from your hand to your feet, returning to lying flat before again repeating the movement to transfer the light-weight object back to your hands. Passing the light-weight object from hand to feet then feet to hands is 1 rep.

**Focus to reach your hands to feet each attempt keeping the legs fully straight.

Goal: 4 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

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. Once up, lift 1 leg at a time to progress this one even further!

Goal: 4 Rounds, 10 reps per leg, per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW SUPPORT PLANCHE LEANS

Description: This move starts on hands and knees. You will lean forward with arms straight bringing your knees to your triceps area to balance. Once you feel well enough balanced and forward enough lift 1 leg at a time to progress this one even further!

**Go slow into the move to ensure you are gaining the balance point before lifting a foot off the floor. AND keep the elbows straight throughout!

Goal: 4 Rounds, 10 reps per leg, per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FOUNDATION KATA

CROSS BODY V-UPS

TRY THIS AND LET ME KNOW HOW IT GOES. WE MAY BE ADDING IT IF IT WORKS WELL FOR YOU.