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SHANNON WHYTE NEW CUSTOM WORKOUT

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!

DAY 1

YOGA BALL LUNGES

Description: Focus on pelvis control for this movement

Goal: 1 round of 15 reps per side 

FIGURE 4 DIPS

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!

KONG WALKS

Description: Focus on core engagement and upper body support for this movement.

Goal: 1 round of 15 reps

UPPER CORE ARM CIRCLES

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

KNEELING HUMAN FLAG LEG LIFTS

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!

DAY 2

FIGURE 4 ROWS

Description: Hold your hips up through glute engagement as you work your upper body in rows

Goal: 1 round of 10 reps per leg

SWEEPS

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 

SHOULDER ROTATION STRETCHING WITH POLE

Description: Focus on shoulder blade control throughout this movement

Goal:  1 Round, 5 reps per side with 5 second holds per rep

HANGING HOLLOW TO SUPERMAN

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

HORSE STANCE SQUAT

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

DAY 3

KNEELING SIDE PLANK CRUNCHES

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.

KNEELING, ELBOW SIDE PLANK HIP LIFTS

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

SNAKE SQUATS

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

STANDING DEAD BUG

Description: Focus on using your core to lift your knees to your opposite elbow

Goal: 1 round of 15 reps per side

HIP BRIDGE WITH FOOT ON FOAM ROLLER

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