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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SHOBI CONSIDINE CUSTOM WORKOUT

Hey there Shobi!  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!

Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

~ WORKOUT 1 ~

INCHWORM

Description:  This move starts by standing with your feet slightly separated. Do a body roll for as far as you can with your knee straight. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time. 

Goal:  3 Rounds, 5 reps

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.

Goal: 3 Rounds, 10 reps per round. 

V STAND - LEVEL 0.50

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: 3 rounds of 10 reps each leg.

Extra Notes: You might have to come out of the V-stand before getting to 10 leg lifts to keep good form. Make a mental note on where you are so we can monitor your progress! You got this!

ROTATOR CUFF WALL PUSH UP

Description: This move begins with your back to the wall. Place your hands against the wall with your fingers pointed towards the floor. Take 1-2 steps away from the wall into a “reverse plank” type position. Bend your elbows as much as your shoulders will allow.

Goal: 3 rounds of 10 reps.

Extra Notes: No popping allowed; please text me if you feel it.

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 3 rounds of 10 push ups.

Put your feet up on the seat of the couch. Goal is hips over shoulders. It is okay if your elbows fan out to the side.

SUPERMAN ROCKS

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.

Goal: 3 Rounds of 15 reps 

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 8 reps per leg. – You got this Shobi!!!

DANCER'S CROSSED LEGS

Description: This move begins with your upper body in a hollowback with your shoulder blades held off the floor in a full crunch. You will then lift one leg with a straight need, cross it over your other leg, raise it back up, then lower it to the floor slowly. Repeat on your other leg.

Goal: 3 rounds of 5 reps each leg WITH STARTING FROM SITTING

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: 15 second holds 4 reps per side

Focus on having your knee closer to the wall. It is okay if you lower back is arched on this one.

PRESS HANDSTAND PRACTICE

Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds.

Goal: 15 second holds x 5 reps

Hands slightly wider than shoulder width. HOP your toes up so you feel it in your arms. You can have your head near a wall if you want a little extra security so you don’t flip forward.

PIRIFORMIS HIP STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

**Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**

Goal: 4 reps each leg with 15 second holds

Workout 1 is complete! I'm proud of you Shobi!
- Bethany 🙂

WORKOUT 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 body rolls, slow and controlled

Extra Notes: Do not bend your knees!

FROG LEG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.

Goal: 3 round of 10 reps. 

FROG STAND

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 10 reps for as long as you can hold.

Extra Notes: Put a pillow down by your head for if/when you lose your balance forwards 🙂

TABLE TOP OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

Only work on marching your legs and keeping your hips up for now 🙂

PIKE TO PLANK TO ELBOWS

Description: this moves starts in a piked positiong with your arms and legs straight. You will transition into a plank then drop down to your elbows. Come back up into a plank on hands then back into pike.

Goal: 3 rounds of 10 reps. 

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.

Goal: 3 rounds of 5 reps each direction. 

Set your core – AKA fit into your skinny jeans 🙂

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with 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 groin 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: 4 reps with 15 seconds of pulsing

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 3 reps each arm with 15 sec holds

SHOULDER EXTENSION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus on making sure your back doesn’t arch and the movement comes from your shoulders*

Goal: 4 reps of 10 second holds.

Extra Notes: If you feel more of a stretch in the back of your thighs rather than your shoulders/back/chest – bend your knees! 🙂

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂