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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SARA WEMLINGER 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

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

SINGLE ARM TRICEP DIPS

Description: Start in sidelying position with knees stacked on top of each other. From there you will wrap the bottom arm around your torso while the upper hand is on the floor in line with the bottom shoulder. You will then complete single arm dips not allowing the shoulder to touch the ground at the bottom.

Goal: 4 rounds of 10 reps 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 STALDER

Description: Start in a plank with feet on weighted plates (or surface that can slide.) You will be sure that your core is engaged by rounding your back like a turtle shell. Holding that core active, you will slide your feet forward and wide into a wide squat position allowing your knees to bend and hips to open. You will then contract your glutes to return to the plank position being sure that you core doesn’t sag at any point.

Goal: 4 rounds of 10 reps

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!

LUNGED BACKBENDS

Description: Start in a partial lunge with back foot against the wall. You will then lift your arms up above your head keeping them at your ears. You will the reach backwards for the wall initiating the movement from your arms/shoulders being sure to not hinge at your lower back, looking to round your whole back.

Goal: 4 rounds of 5 reps per side per round

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!

PRE-BRIDGE TWIST SHOULDER MOVEMENT

Description: Start in a pike position on your forearms. You will then rotate contracting your glutes (booty) strongly to lift your hips high and opening your shoulders. You will then rotate back to return to starting position to then rotate the other direction. 

Goal: 4 rounds of 5 rotations each direction.

Extra Notes:  You might not hit 5 rotations each direction 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!

NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to the floor. You will touch the floor with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 4 rounds of 5 reps per leg

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

SPINE FLEXIBILITY

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 or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

CRUNCH SQUATS

Description: Start with feet together, arms in front of you. You will then squat down, keeping legs close together (as in touching) keeping heels on the ground to work on your ankle range of motion as well as glute control

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!

CROSS BODY V-UPS

Description: This move starts by lying on the floor with elbow under your shoulder being sure that your chest is facing the ceiling. You will then lift your legs up while you crunch your core bringing your elbow to the opposite knee. Be sure that you keep your knees straight as possible.

Goal: 4 Rounds, 15 reps per side, per round.

Extra Notes: You might not hit 15 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!

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

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!

PLANK HIP ROTATIONS

Description:  This move starts in an elbow plank position. You will then use your core to lower your hips side to side working your shoulder range of motion as you lower the hips as well.

Goal:  4 Rounds, 7 reps per side per round

Extra Notes:  You might not hit 7 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!

SUPINE HIP WIPERS

Description: Laying on the ground, you will bend 1 knee up towards your chest while the opposite leg bends behind you while keeping the pelvis flat to the ground. 

Goal: 1 round of 3 reps per side with 20 second holds per side.

Extra Notes:  You might not hit 3 reps per side or 20 seconds each hold, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

PRE-PRESS HANDSTAND HOLDS

Description:  This move starts on your hands with feet in a widened position working to bring the legs closer to in alignment with the palms of the hands. Once there, you will then squeeze everything to work to lift your hips up to eventually be on your toes/hover your feet.

Goal:  4 Rounds, 1 rep per side per working to hold for 30 seconds per rep

Extra Notes:  You might not hit 530 seconds every rep, 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!

HANGING BICYCLES

Description:  Start hanging from a bar or bar-like equivalent. You will then contract your core forcefully to lift your knees to your chest. Once your knees are against your core, you will straighten 1 leg out at a time keeping the opposite knee tucked closely to your chest.

Goal:  4 Rounds, 5 reps per side per round

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!

SNAKE SQUATS

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. 

Goal: 4 rounds of 10 reps 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!

ROUNDED BACK WALL SQUATS

Description:  This move starts in a wall squat. You will then contract your core, causing your pelvis to rotate backwards and your back to flatten against the wall. You will also hold your arms out in front of you as if holding a bucket.

Goal:  4 Rounds, 40 second hold per round

Extra Notes:  You might not hit 40 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!

ELBOW PYRAMID TO PLANK

Description:  This move starts in an elbow pyramid plank position. You will engage your core to enter a “turtle shell” position. You will then hold that core engagement to shift your weight forward allowing you to enter into a plank position before returning to the pyramid position.

Goal:  1 round of 30 reps

Extra Notes:  You might not hit 30 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE HIP LIFTS

Description:  This move starts on hands and knees with knees between arms. You will then contract your core to lift your hips by keeping your knees against your chest.

Goal:  4 rounds of 10 reps

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