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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHANNON WHYTE GETTING BACK INTO IT CUSTOM WORKOUT

Hey there Shannon!  Here’s your custom workout.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

BENT KNEE PELVIC TILTS

Description: Lay on your back with knees bent. You will then engage your core to roll your pelvis back so your lower back becomes flat on the ground.

Goal: 3 Rounds, 8 reps per round

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!

TABLE HOLDS

Description: Lift your hips up by squeezing your glutes to attain a table position. You will then hold this working to not sag as you stretch your shoulders and work your hips

Goal: 3 rounds of 2 reps, 30 seconds holds per rep with 15 second rest between reps

SIDE PLANK LEG LIFTS

Description: Start laying on your side as shown in this video. You will then lift the lower leg up as shown in this demo video for the number of reps listed

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!

STANDING DEAD BUG

Description: Be in standing and follow this video to work your core.

Goal: 3 rounds of 15 reps per side

Extra Notes:  You might not hit 15 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!

SIDELYING YOGA BALL LEG LIFTS

Description: Lay on your side with your yoga ball between your legs. You will then engage your glutes and obliques to lift the yoga ball off the floor. 

Goal: 3 rounds of 8 reps per side

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!

CALF STRETCHING

Description:  Work this move to stretch your calves as you stabilize your pelvis throughout. DO NOT ARCH YOUR BACK

Goal:  3 Rounds, 3 reps per side with 10 second holds per rep

SIDE PLANK ROTATIONS

Description:  Start in a side plank as shown (be on your elbow not your hand). You will then complete rotations as seen in this demo video

Goal:  3 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 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!

SNAKE SQUATS

Description:  Work to open your hips and increase depth as you can tolerate.

Focus on holding your core tight throughout this move to support your back.

Goal:  3 Rounds, 8 reps per side

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!

HIP BRIDGE ROWS

Description:  Focus on glute activation to stabilize your back and pelvis as you row.

Goal:  3 Rounds, 8 reps

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!

SHOULDER I'S

Description:  Focus on lifting your arms by pulling your shoulder blades down

Goal:  3 Rounds, 12 reps

Extra Notes:  You might not hit 12 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!

LEG LIFTS ON BELLY

Description:  Focus on lifting your legs up using your glutes

Goal:  3 Rounds, 12 reps

Extra Notes:  You might not hit 12 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!

TRICEPS PUSH-UPS ON KNEES

Description:  Work to strengthen your triceps as you go only as deep as you can tolerate.

Goal:  3 Rounds, 10 reps per side

Extra Notes:  You might not hit 10 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!