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 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 30-60 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: This move starts standing in front of your jump box with feet outside the box. You will then rotate your body to reach your arm to the opposite foot causing your trunk to rotate as you bend at your hips.
**TUCK YOUR BUTT TO COME BACK TO STANDING.**
Goal: 3 rounds of 30 seconds of max CONTROLLED rotations
Description: Start with 1 leg lifted on a raised surface as shown in this video.
Goal: 3 rounds of 30 second holds per side per round
Description: Start with hands on the ground, bringing your knees to your elbows. You will then lean forward allowing your elbows bend holding your knees against your arms. As you lean forward you will work to increase weight through your hands and working to lift 1 leg off the ground.
Goal: 3 rounds of 45 second holds per round (total hold time)
Description: Be sure to hold onto a surface to the side to help you support your spine as you do these circles. ALL MOVEMENT SHOULD BE COMING FROM THE HIP NOT THE TORSE
Goal: 3 rounds of 30 seconds per side of max reps per 30 seconds
DESCRIPTION: Start on hands and knees with core engaged for the turtle shell back. You will hold the turtle shell as you do push-ups working to make all movement come from elbows and shoulders.
Goal: 3 rounds of 45 seconds per round with max push-ups per round
Description: Hold onto a vertical pole with hands as shown in this video on your knees. You will then engage your core to lift your knees off the ground as you push through both arms.
Goal: 3 rounds of 30 seconds max reps per side
Description: You will lay over your yoga ball as demonstrated in this video. From there, you will engage your obliques to bring the top arm and leg together by crunching your core.
Goal: 3 rounds of 30 seconds each side, max reps per side
Description: Start in a side plank with feet on a sliding surface holding onto a vertical pole as demonstrated here. You will then pull your chest to the bar holding your core engaged to not arch you back as you hold the side plank.
Goal: 3 rounds, 20 seconds per side with max reps each round
Description: Get into a wall squat squeezing your yoga ball with your arms as you work to round your core over the ball. Hold that squat for the prescribed time being sure to keep your core engaged throughout.
Goal: 3 Rounds, 60 second holds per round
Description: Start on hands and knees over your yoga ball. You will then engage your core to squeeze the yoga ball. Hold this engagement as you then lift 1 arm and opposite leg. NO ARCHING!
Goal: 3 Rounds, 30 seconds per side, per round with max reps per holds
Description: Start in a hollowbody position with your knees bent. You will then widen your legs as seen in this video and hold yourself stable by fully engaging your core to maintain the position.
Goal: 3 Rounds, 40 second holds per round
Description: Sit on the floor with knees bent, feet flat and hands behind you making a diamond position behind you. You will then bend your elbows allowing your torso to lower towards the ground and push back up the tall sitting position to work your triceps.
Goal: 3 rounds of 45 seconds per round with max reps per that round
Description: Follow this video with 1 foot on a raised surface to stretch your calf 1 side at a time.
Goal: 3 rounds of 45 seconds per side
Description: This move starts with both hands on pull-up bar. From there you will engage your core to bring your knees to your chest with control and NOT arching your back.
Goal: 3 rounds of 30 seconds per side with max reps per round
DESCRIPTION: Laying on the ground with 1 arm above your head (at your ears) and same leg straight while the other arm and knee is bent holding a yoga ball between them. You will engage your core to round your back to hold the yoga ball firmly. From there you will bring the straight arm and leg together at elbow and knee to increase the core engagement before lowering back to starting position.
Goal: 3 rounds of 30 seconds per side with max reps in the time.
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction as you walk forwards.
Goal: 3 rounds of 45 seconds worth of walks.
Description: Begin on hands and knees with band on foot as seen in this video. From there you will lift the banded foot up by squeezing your glutes without arching your back. You will then extend your knee pushing your foot out to the side to further engage your hip rotators.
Goal: 3 rounds of 30 seconds per side with max reps per round
Description: Start with feet on an elevated surface in a position with hands shoulder width apart. You will then walk your hands in towards your feet causing yourself to pike up. **Be sure to keep your core engaged throughout.**
Goal: 3 Rounds, 20 seconds with max reps per round