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SHANA GARLAND CUSTOM WORKOUT

Hey there Shana!  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 some time 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!

45 MINUTE WORKOUT - LONGER WARM UP

FLEXIBILITY WARM-UP

Description: Follow along with this video for a full-body flexibility training.

Goal: 1 round of each stretch with 10 second holds 

V-STAND - LEVEL 0.75

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 hold one leg up. Pulse the other leg up x 5 reps before switching legs.

Goal: 3 rounds of 2 reps each leg.

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 2 rounds of 3 reps.

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

V UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 2 Rounds of 10 reps per round. 

FROG STAND

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: 2 rounds of 5 reps for as long as you can hold.

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by USING A BOX OR STEP. 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 negatives with at least 5 second lowering

30 MINUTE WORKOUT - SHORTER WARM UP

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled

NEEDLE KICK

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal: 2 rounds of 10 kicks each leg

ELBOW SUPPORT PLANCHE LEAN

Description: This move starts on your hands and feet. Elbows stay straight with your knees on the back of your upper arms. While keeping your elbows straight, weight shift forward over your wrists until you can bring your feet up off the floor.

Goal: 2 rounds of 10 reps. 

TWIST SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 2 rounds of 10 reps per leg.

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 2 rounds of 8 reps 

FRONT SPLIT WITH ER STRETCH

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

15 MINUTE FLEXIBILITY ONLY

PRE-BRIDGE TWISTS

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 5 reps each direction with ~10 sec holds

Start on your hands and not your elbows to make it more difficult. Open your chest up to the ceiling as much as you can.

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 5 reps with 15 seconds of pulsing

LOOK TO SKY TO CHILD'S POSE

Goal: 5 reps each x 5 sec holds

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds x 4 reps per side