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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

TABITHA OURS GENERAL WORKOUT

Hey there Tabitha!  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 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!

Form over number of reps always! Listen to your body!

WRIST WARM UP

Description: Follow the video to get your wrists ready for weight bearing

WORKOUT 1

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves. 

Goal: 5 body rolls with 15 second holds

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: 3 rounds of 5 reps for as long as you can hold

WALL BRIDGE WALK DOWN

Description: This move 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: 3 rounds of 2 walk downs

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.

SQUAT FROM SITTING

Description: Begin sitting on your bottom with your legs bend in front of you (feet on floor). Use one arm and your core to push yourself onto your feet. Use your elbows to push your knees out then come briefly into a squat. Sit back down going the opposite direction.

Goal: 3 rounds of 5 reps each direction.

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.

UNILATERAL MIDDLE SPLIT STRETCH

Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.

Goal: 30 sec hold x 2 reps each leg.

WORKOUT 2

15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another. 

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

SINGLE LEG BRIDGE KICK

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift and hold one leg out straight, then raise and lower as the video shows.

Goal: 3 rounds of 5 reps per leg

WALL SIT MARCHING

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and alternate marching legs.

Goal: 3 rounds of 10 marches

ELBOW PLANK CRUNCH SLIDES

Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.

Goal: 3 rounds of 10 reps

SIDELYING TRICEP DIPS

Description: This move begins by laying on your side with your top arm on the ground in front of you. You will then push up with that arm to bring your shoulders and upper body off the floor. Try to make your arm going as much of the lifting as possible to get a good tricep workout.

Goal: 3 rounds of 8 reps each arm

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds