v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

SUSAN MARION WORKOUT

Hey there Susan!  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!

WORKOUT 1

PIKE PUSH UP

Description: Begin with your feet on the FLOOR with your body in a pike position (legs straight and boot in the air). Perform a push up assuring only your elbows/shoulders are moving and 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 to make it more difficult.

Goal: 3 rounds of 10 push ups.

TABLE OPPOSITE ARM/LEG

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

Goal: 3 rounds of 5 reps each side

HANDSTAND STACKING PRACTICE

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 5 attempts

BRIDGE TWIST

Goal: 10 reps each direction

WALL BRIDGE - WALK UP AND DOWN

Description: This moves starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 5 attempts

ZOMBIE PUSH-UPS

Description: This move starts in a tall plank on your hands. You will then cross one of your legs under your other leg and across your body. You will then drop one arm down to elbow followed by the other arm. Then push back up onto your hands. Perform 5 reps then switch legs.

Goal: 3 rounds of 5 reps (each leg)

SHOULDER STRETCH WITH ROD (NOT TOWEL)

Description: This move starts in standing. You will hold the ROD 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.

Hold the pull for 5 seconds to give a little extra stretch.

Goal: 5 reps per arm x 10 second holds

PANCAKE STRETCH

Goal: 30 second holds x 4 reps

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

WORKOUT 2

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your 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 hips 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: 5 rounds of 15 reps

Extra Notes:  You might not hit 15 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE WALK OVER

Goal: 5-10 attempts

HANDSTAND HIP CIRCLES

Description: Walk feet up the wall until you attain a handstand position. Then 1 leg at a time you will do circles with that leg being sure to keep the circles even and not rotating your hips away from the wall to compensate for any tightness.

SUSAN – make it harder by walking your hands closer to the wall

Goal: 3 reps per leg

STRADDLED LEG BRIDGE PUSH UPS

Description: Start in a full bridge position then place 1 leg onto the wall. You will then do “push-ups” holding your core and glutes active throughout to not allow the hips or back to drop. Complete all reps on 1 side before switching legs.

Goal: 3 Rounds, 5 reps each leg. 

WALL FRONT SPLIT

Description: Start in a tall plank with your heels near a wall. Keep your knees straight while lifting one leg and sliding it as far up the wall as you can.

Goal: 10 sec hold once in wall split position x 5 reps each leg

CRUNCH SQUAT

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

SUSAN – Keep your feet closer than shoulder width apart. Working towards your goal of being able to do a resting squat here. 

Goal: 3 rounds of 10 reps per leg

STANDING HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves.

Goal: 10 sec holds x 5 times each leg

GOAL: foot even with face

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

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