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TORI KIERNAN CUSTOM WORKOUT

Hey there TORI!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the 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!

DAY 1

FLEXIBILITY WARM-UP

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

HALF SUPERMAN GLUTE LIFTS

Description: Start laying on your stomach holding a light object between your feet (pillow, yoga block, etc.) You will then squeeze your glutes to lift the light object off the floor working to lift both legs evenly. 

Goal: 4 rounds of 5 step outs per side

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

CAT-COW PUSH-UPS

Description: Start on hands and knees with hands facing towards each other and with core engaged causing a slight rounding of the back (cat position.) You will then complete a push-up allowing your elbows to bend and your back to drop (cow position) before pushing back up into cat position with elbows straight. 

Goal: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

QUADRUPED 1/2 SUPERMAN

Description: Start on hands and knees with core engaged causing a slight rounding of the back. You will then reach out with 1 arm and the opposite leg holding the core active throughout. 

Goal: 4 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL SQUATS

Description: Start with back against the wall sliding hips down to a 90-90 position with knees. Once you are there, you will contract your core to press your lower back into the wall causing your back to round slightly. You will also hold your arms up the entire time you are in position and holding.

Goal: 4 rounds of 25 second holds per round.

Extra Notes:  You might not hit 25 seconds every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ADAPTED NEEDLE KICKS

Description: Start standing with arms above your head (elbows at ears.) You will then lean forward hinging at your hips lifting 1 leg up behind you as you lean forward to a raised surface. You will touch the surface with your hands before returning to full standing. Focus on balance through the leg on the ground working on hip and knee control throughout.

**GO SLOW! This is not a speed movement, it is all about the control. 

Goal: 4 rounds of 5 reps per leg

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

SPINE FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

PLANK CIRCLES

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: 4 Rounds, 5 reps each direction per round.

Extra Notes: You might not hit 5 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!

LOWER ABS WITH KNEE EXTENSION

Description: This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your core (skinny jeans) so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground. Make sure your lower back never comes off the floor.

**DRAW YOUR LEGS UP THROUGH YOUR PELVIS**

Goal: 4 Rounds, 10 reps per leg per round.

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE WITH SHOULDER ROTAITONS

Description:  This move starts in a hip bridge position laying your shoulders across the edge of your couch. Be sure that your hips are lifting high by squeezing your glutes strongly. You will then hold those hips stable as you rotate your shoulders left and right.

Goal:  4 Rounds, 10 reps per side per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIP BRIDGE LEG LIFTS

Description:  This move starts laying on your back with knees bent, feet flat on floor. You will then contract your glutes to lift your booty into the air being sure to not arch your back. Once up, you will shift your weight to lift heel so that you are on your toes 1 leg at a time to work hip control and stability.

Goal:  4 Rounds, 5 heel lifts per side per round

Extra Notes:  You might not hit 5 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

UPPER CORE ARM CIRCLES

Description: Without weight, you will lay on the floor with legs together being sure the legs are active. You will then lift your arm above your head while contracting your core to lift your shoulder blades off the ground. Once in that position you will complete circles (as shown in the video). Be sure that you do not fall backwards onto your shoulders at the top of the arm circles.  

Goal: 4 rounds of 7 reps.

Extra Notes:  You might not hit 7 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!