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 Schonda! 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: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips..
Goal: 15 reps per side
Description: Start with 1 leg lifted on a raised surface while the leg on the ground remains perpendicular to the floor. From there, you will be sure that your core is engaged as you lean forward reaching for the floor being sure that your trunk remains in the middle of your hips. Go slowly to not aggravate your back/hip!
Goal: 15 reps per side
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: Lean into a wall allowing your hips to lower into a partial squat. From there you will engage your core to ensure that your spine is fully supported. You will then march in place working to keep your pelvis level and not hiking to lift the leg.
Goal: 15 reps per leg
Description: Lean your hands against a raised surface with hands facing backwards. You will then complete push-ups, keeping your elbows tight to your side to ensure your triceps are engaged while you hold your core engaged to stabilize your spine.
Goal: 15 reps per leg
Description: Standing in front of a door frame or vertical surface, you will hold onto that surface as you circle 1 leg for the rotational portion to then cross the leg behind yourself to lower into a squatted position. Return to start and repeat.
Goal: 15 reps per leg
Description: Sitting on the ground with knees bent and feet flat on the ground. You will then lift 1 leg so that the shin is parallel to the ground as you rotate your trunk so your opposite hand reaches for the lifted foot. You will then lower the leg as you return to starting point to repeat on the opposite side.
Goal: 15 reps per side.
Extra Notes: You might not hit 15 reps, or all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start by squeezing a yoga ball between your legs. You will then bend your knees and hold this position for the prescribed time.
Goal:15 reps
Description: Start laying over a yoga ball with only shoulders on the ball. You will then squeeze your glutes strongly to lift hips so that your legs are parallel to the ground. From there, you will hold your core engaged as you rotate side to side, being sure to hold your hips stable throughout.
Goal: 15 reps per side
Description: Start laying on your side with knees bent. Your bottom arm will be wrapped around your trunk while your upper arm will be positioned so that your hand is near your bottom shoulder. From there you will push yourself up so that the top arm’s elbow straightens before lowering back down to nearly start position. Goal is to not let the bottom arm touch the floor until reps are complete.
Goal: 15 reps per side.
Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging as you march your feet.
Goal: 15 reps per leg
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.
*Be sure to keep your chest up and hips pointed forward.*
Goal: 15 second holds x 4 reps each leg
DESCRIPTION: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position.
Goal: 3 rounds of 15 reps per side
DESCRIPTION: Laying on the ground on your side with yoga ball between your legs. From there, you will engage your core to lift your legs up and slightly forward to ensure your back is not completing the lifting.
Goal: 15 reps per side
DESCRIPTION: Start laying on the ground with knees bent. You will then engage your lower core to lift the legs up causing your core to round and pelvis to lift up off the floor. You will then use your lower core to lower the legs without allowing your feet to touch the ground.
Goal: 15 reps