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.
Work hard, have fun! Message me if you need anything. 🙂
15 sec holds x 5 reps
Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.
Goal: 10 tries
Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.
Goal: 10 tries
Start by kicking up to a wall and progress you hands slowly away from the wall
Goal: 5 reps
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: 10 negatives with at least 5 second lowering
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: Hop your feet off the ground x 5 tries – goal is for your feet to land in the same spot they started from.Â
Goal: 30 sec holds x 4 reps
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg
15 sec holds x 5 reps
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
*Be sure to look down at your hands as you complete this move or you will hit your head on the floor*
Goal: 5-7 tries kicking up with each leg
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 hold one leg up. Pulse the other leg up x 5 reps before switching legs.
Goal: At least 5 V-stands
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: Attempt 5 frog stand with both knees “reducing weight”Â
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 good attempts
Description: This move begins with lifting yourself into a pull-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: 10 negatives with at least 5 second lowering
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: 10 second holds x 4 reps each direction.Â
Goal: 30 second holds x 2 reps each side
Description: Hold the resistance band on the outside of your foot. Pull against the band to tilt the inside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 2 rounds of 10 reps
Description: Hold the resistance band on the inside of your foot. Pull against the band to tilt the outside of your foot up and bring your toes up. SLOWLY lower your foot back to neutral.
Goal: 2 rounds of 10 reps
Description: Hold onto something for balance support. Start by pointing your toes outward a little then come up onto your toes. As you perform the calf raise, try to tilt the increase of your foot upward (like a dancer).
Goal: 2 rounds of 10 repsÂ
Description: Support your forearm on any surface. With your palm facing UP, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 2 rounds of 10 reps
Description: Support your forearm on any surface. With your palm facing DOWN, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.
Goal: 2 rounds of 10 reps
Description: Support your elbow on any surface. Begin with your forearm in neutral (thumb side up) while holding a dumbbell (or heavy book) in your hand. Without using your shoulder, turn your hand over as far as you can go then back the other direction.
Goal: 2 rounds of 10 reps