ENJOY YOUR TRAINING!
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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: 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 and cool-down if holds, otherwise 5 reps per move for warm-up and cool down if reps.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 5 reps each arm with 15 sec holds
DESCRIPTION: Start standing with butt to wall and feet a bit wider than shoulders. You will then flex at your hips and reach for the floor between the feet. Hold this position to stretch your hips and hamstrings.
Goal: 3 rounds of 30 second holds per rounds
Description: Place back leg on a raised surface. You will then get into a wide lunge and complete the lunges working to get the back knee (leg on the raised surface) to touch that surface to stretch your hip flexors.
Goal: 3 rounds of 5 reps per leg
Description: Get into a piked position as shown here. You will then lift 1 leg in the air and hold it for a count of 5, repeat on the other side then walk out to the plank. This is 1 rep.
Goal: 3 rounds of 3 reps
Extra Notes: You might not hit 3 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: Sit on the floor and work to lift your hips as shown in this demo video to work your shoulders, triceps and core.
Goal: 3 rounds of 8 reps
Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.
Goal: 20 reps.
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: 3 rounds of 10 reps
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Extra Notes: You might not hit 5 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: Start laying on your back with knees bent, feet flat on the floor. You will then engage your lower core to bring your feet off the floor working to tilt your pelvis so that your knees work towards you chest. You will control the lowering as well to maximize core engagement for this move.
Goal: 3 Rounds, 10 reps
Extra Notes: You might not hit 10 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 in a plank position with a turtle shell back to hold core engaged. You will then hold that turtle shell back as you rotate your body over the hands in a circular motion as shown in this demo video.
Goal: 3 rounds of 5 reps each direction
Description: Lay on your back with hips ~1 foot away from a wall. Place one foot up on the wall and cross your other leg over it to form a figure 4. Use your arms to push your knee away from your body.
Goal: 15 sec hold x 3 reps each leg.
Description: Hamstring stretching focusing on keeping your lower back and leg on the ground, on the ground.
Goal: 3 Rounds, 20 seconds per leg per round
Extra Notes: You might not hit 20 seconds every round or even do 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: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: Work this move to open your hips and work your glutes
Goal: 3 rounds of 8 reps per leg
Extra Notes: You might not hit 8 reps every round or even do 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: Get into a plank position on your elbows. You will then work to rotate your hips attempting to lower your hips as much as you can before returning and repeating on the other side. Eventual goal is to touch your hip to the floor on each side.
Goal: 3 rounds of 10 reps per side
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.
Goal: 3 rounds of 5 push-ups each side
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 5 reps.
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.
Goal: 3 rounds of 5 reps for as long as you can hold.