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SHANELLE TRAIL CUSTOM WORKOUT

Hey there Shanelle!  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 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!

Do these three moves x 10 reps in a gentle fluid movement:

And now ice x 20 min 🙂

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10-30 second holds per move

WORKOUT 1

SIDE PLANK THREAD THE NEEDLE

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. When on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort. Focus on holding your core tight to keep your spine as neutral as possible. Take your top arm and “thread the needle” by rotating at your bottom shoulder.

Goal: 3 rounds of 8 reps per side per round

FROG STAND - HANDSTAND PROGRESSION

Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.

Goal: 2 rounds of 5 reps per leg

Start reverse training - put head on ground & lift leg all the way up!

V-UPS WITH SOFT BLOCK

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: 2 Rounds, 10 reps per round. 

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 2 rounds of 8 reps each leg

V STAND - LEVEL 0.5

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 lift one leg at a time. Do 10 reps of one leg before switching legs.

Goal: 2 rounds of 15 reps each leg. 

WIDE HIP SQUAT

Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up.

Goal: 2 rounds of 30 reps

FLOOR CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 2 rounds of 15 reps

WALL BRIDGE FOR SHOULDERS

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 3 rounds of 3 reps with 15 sec holds

FRONT SPLIT WITH EXTERNAL ROTATION

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: 2 min each leg

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: 1 min each leg

UNILATERAL MIDDLE SPLIT

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 2 min each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Shanelle! - Bethany 🙂

DAY 2

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

Start standing on a step or stool of some kind with the 10# weights.

N - SIT SWITCH

Description: Begin on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 2 rounds of 10 switches (10 second holds)

CRUNCH SQUAT

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. Squat with your knees together as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

Goal: 2 rounds of 10 reps 

STALDER KICKBACKS

Description: Follow the video to do a kickback. Goal is for you to land in a plank on your hands. 

Goal: 2 rounds of 8 reps 

BENT KNEE V-STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 2 rounds of 5 reps with 10 second holds

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 2 rounds of 10 reps

C-STAND

Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.

*Be sure to look down at your hands as you complete this move or you will hit your head on the floor*

Goal: 2 rounds of 5 reps per leg.

WALL FRONT SPLIT TO PLANK

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can. Walk yourself back down into a plank.

Goal: 2 rounds of 5 reps each leg (hold the wall split for 5-10 seconds)

CORE LEG LIFTS TO V COMPRESSION

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 2 rounds of 10 reps

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your 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: 2 rounds of 15 pulses

COMPRESSION AND SPLITS

Description: Hold onto something sturdy with your hands. Use your core to bring your legs up to your hands. Continue to contract your core to keep your hips up off the ground as you slowly lower one leg at a time. Make sure you keep your knees as straight as possible for a good posterior chain stretch.

Goal: 4 reps each leg with 10-15 sec holds

BUTTERFLY STRETCH

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

Workout 2 is finished! Take a deep breath and stay focused on your goals! <3 - Bethany

YOUR BAG OF TRICKS 🙂

SPIDER LEGS

BRIDGE TWISTS