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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SILVIA BRISCOE CUSTOM PROGRAM

Hey there Silvia!  Here’s your custom program.  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!

MOBILITY PROGRAM

SHOULDER IR USING A 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: 5 reps each arm with 15 sec holds

Extra Notes: You might not hit 10 reps every round or even do all  rounds/reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HIP ROTATION

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness. *Each rep includes a clockwise and a counterclockwise rotation.

Goal: 3 Rounds, 5 reps per leg per round.

Extra Notes: You might not hit 5 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!

HAMSTRING STRETCHES

SCAPULAR DEPRESSION/RETRACTION

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well. 

Goal: 3 Rounds, 10 reps per round 10 s holds 

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!

PELVIC TILT PRACTICE

Directions: 1. start on the floor with back down and knees bent. 2. pull your belly button in toward your spine/the floor. 3. push your low back into the floor without releasing your belly button. 4. hold and breath normally with activation in your core for 10 seconds at a time

 

FIGURE 4 AGAINST WALL

Goal: hold for 2 mins per side

WORKOUT 1

BENT KNEE V STAND

Description: Use your core to hold your knees up to your chest. Push through your arms to lift your hips up off the floor.

Goal: 3 rounds of 5 reps with 5 second holds

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!

FOAM ROLLER BRIDGES SINGLE LEG

 

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power. 

Goal: 3 rounds of 8-12 reps each leg.

PYRAMID PUSH UP

 

Goal: 3 rounds 4 reps

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another. 

Goal: 3 rounds of 5 reps each direction

COIL SQUATS

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 10 reps each direction.

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!

CHIN UP NEGATIVES

Description: This move begins with lifting yourself into a chin-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 Rounds of 5 negatives with at least 5 second lowering

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!

DAY 2

V STAND .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!

N SIT SWITCH

 

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction. 

Goal:  3 rounds 10 second holds x 10 reps each direction. Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

FROG STAND STAGE 2

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: 3 Round 5 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 🙂

UNILATERAL STALDER PULSE

Description: Start sitting with legs spread wide into a split position. Rotate your body towards one leg. Place your hands on either side of your leg with your palms flat onto the ground. Focus on lifting one leg at a time. *You will need to be sure to hold a strong quad contraction and to point your toes to help the quads maximally engage.*

Goal: 3 rounds of 5 reps.

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!

REVERSE CRUNCHES

 

Goal: 3 rounds of 10 reps

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

 Goal: 3 rounds of 12 reps

DAY 3

FROG SQUAT WITH POLE

Description: Begin with your feet together. Hold onto something sturdy in front of you if you need balance support. as far as you can go down while maintaining control. Squeeze your thighs and glutes to power yourself back up into standing.

 Goal: 3 rounds of 10 reps per leg Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! I want your hips to stay as high as you can get them and no rocking at your hips. If you start to lose form, take a break.

PIKE HANDSTAND WALK INS

Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank. 

Goal: 3 rounds of 8 reps.

TABLE TOP WALKS FEET TOGETHER

Goal: 3 rounds of 25 ft pulls.

WALL V STAND

 

 

Goal: 3 rounds of 5 leg kicks each

L EXTENSIONS

Goal: 3 rounds hang for 30 s