ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
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ENJOY YOUR TRAINING!
As a Student your Clothes & Gear are 30% off.
Just use the code: "student"
Click here to get yours NOW.
Hey there Tamara! 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 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!
Description: This move starts laying on the floor with knees bent so feet are flat on the floor. From there you will push through your feet and contract your glutes strongly to lift your hips into a hip bridge. You will hold the hip bridge while you march one knee at a time making sure to not let your hips drop while alternating legs.
Goal: 3 Rounds, 10 reps per leg
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 3 Rounds of 5 reps.
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 and bear as much weight as you can tolerate on your hands. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 Rounds, 5 reps weight shifting from feet to hands
Description: Push your lower back into the floor and keep your core engaged like this throughout. Raise your heels up off the ground. Keep your legs at a 90 degree angle as you use your core to perform a reverse crunch. Lower your legs but don’t let your heels touch between reps.
Goal: 3 rounds of 10 reps.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 3 rounds, 3 reps each direction.
Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.
*Be sure to keep your chest up and hips pointed forward.*
Goal: 30 second holds x 4 reps each leg
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.
Goal: 30 sec holds x 4 reps each leg
Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.
Goal: 3 rounds of 5 reps.
Description: This move starts in a slight lunge position with arms at ears. Then you will open your trunk to reach the wall behind you. Be sure that your back foot stays on the wall throughout and your back knee does not touch the ground.
Goal: 3 Rounds, 5 reps each leg.
Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.
Goal: 3 rounds of 60 second holds
Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.
Goal: 3 rounds of 3 reps with 10 second holds.
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
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.
Goal: 3 rounds of 8 reps each side
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.
Goal: 3 rounds of 5 reps each side
Description: Start on hands and knees with knees between your hands. You will then lean forward putting more weight through your arms before you contract your core to lift your legs to your chest working on your core compression.
Goal: 3 rounds of 8 reps
Description: Begin in a plank on forearms with arms crossed as videoed. Make sure your lower back is not arching. Keep your forearms crossed as you use your triceps to push up one at a time.
Goal: 3 rounds of 5 reps each arm
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 15 second hold x 5 reps each leg