ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
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 Shannon! Here’s your new 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 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!
Description: Focus on pelvis control for this movement
Goal: 1 round of 15 reps per side
Description: Work this movement focusing on shoulder range of motion, hip range of motion and triceps strength.
Goal: 1 round of 10 reps per leg.
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Focus on core engagement and upper body support for this movement.
Goal: 1 round of 15 reps
Description: Get into this position holding 5 pounds in your hands. You will then work arm circles as you hold your core engaged.
Goal: 1 round of 15 reps
Description: Work this movement holding onto your ballet bar and bottom hand on floor.
Goal: 1 round of 15 leg lifts per side
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold your hips up through glute engagement as you work your upper body in rows
Goal: 1 round of 10 reps per leg
Description: Focus on core engagement to help move your leg. If you cannot make a full circle, rotate the leg as much as you can without pain
Goal: 1 Round, 10 reps per leg
Description: Focus on shoulder blade control throughout this movement
Goal: 1 Round, 5 reps per side with 5 second holds per rep
Description: You are to engage your core for the hollow position and GLUTES only to attain superman. Don’t try to arch, instead try to squeeze your butt.
Goal: 1 round of 10 reps per direction with 3 second holds per rep
Description: Get into a horse stance as shown here and hold for 30 seconds.
Goal: 1 round of 3 reps with 15 second rest between reps
Description: Focus on holding your core active and not allowing your leg to drop as you meet in the middle
Goal: 1 round of 10 reps per leg.
Description: Follow this demo video to lift your hips to work your hips and core and shoulders
Goal: 1 round of 15 reps per side
Description: Follow this video to work your hips opening and squat depth as well as your core strength
Goal: 1 round of 15 reps per leg
Description: Focus on using your core to lift your knees to your opposite elbow
Goal: 1 round of 15 reps per side
Description: Focus on lifting using your glutes to lift your hips with 1 leg in the air and the supporting foot on a foam roller
Goal: 1 round of 15 reps per leg