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TOY LEVASSEUR CUSTOM WORKOUT

Hey there Toy!  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

~ WARM UP: CAT-COW PUSH-UPS ~

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 2 rounds of 10 reps. 

V STAND COMPRESSION

Description: Begin in a reverse plank position with your fingers pointing towards your toes. You will then squeeze your core and compress your body into the V-stand. The goal here is the compression moment needed for V-stand so get shoulders in front of hips as far as you can go.

Goal: 2 rounds of 7 reps

WIDE HIP EXTERNAL ROTATION SQUATS

Description: This move starts with your legs far apart and rotated out with your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc. for balance support. Go into a deep squat. Squeeze your booty cheeks together to power your way back up. 

Goal: 2 rounds, 10-15 reps

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: 2 rounds of 5 attempts

SCAPULAR ADDUCTION

Description: Start laying on your stomach with your shoulders at 90 deg. Squeeze your shoulder blades together then lift your arms up off the floor. *Focus your thoughts on making the space between your shoulder blades as close together as possible. 

Goal: 2 rounds of 10 reps.

SCAPULAR DEPRESSION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head, squeeze your shoulder blades down and slightly together. Your arms will help by bending at the elbows to bring the shoulder blades downward as well. 

Goal:  2 Rounds, 10 reps per round

MODIFIED PUSH UPS

Description: Begin in a tall plank or push-up position. Lower yourself down into the push-up, put your knees on the floor then do a modified push-up back up. Then come back onto your toes.

Goal: 2 rounds of 8 reps. 

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

Goal: 2 rounds of 10 reps

LOWERING FROM SITTING

Description: Start with your knees bent and slowly lower your body to the floor (without fully relaxing). Perform a sit up back to the top. The key here is a tight core throughout and lower yourself SLOWLY.

Goal: 2 rounds of 8 reps

~ COOL DOWN ~

GASTROC STRETCH

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 hold, repeat 3 times each leg

SHOULDER ROTATION STRETCH

Description: This move starts in standing. You will hold the towel 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 a count of 3-5 to give a little extra stretch.*

Goal: 5 reps each side

PIRIFORMIS HIP STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*

Goal: 30 sec hold, repeat 3 times each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Toy! - Bethany 🙂

WORKOUT 2

~ WARM UP: BODY ROLLS ~

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Go slow and think about each vertebral level opening up as you roll yourself down.

Goal: 10 rolls down then up slowly

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.
Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 2 rounds, 10 attempts for as long as you can hold it

ROTATOR CUFF EXTERNAL ROTATION W/ BAND

Description: This move starts with both of your palms face up holding onto a resistance band. The closer your hands are together, the more resistance the band will provide. 1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Externally rotate your shoulders to pull your hands apart from each other. 

Goal: 2 rounds of 8 reps

Extra Notes: TOY – I am trying to rehab the suspected reason behind your shoulder pain with this exercise. I do not expect this one to feel crazy hard or make you out of breath. This is a deep strengthening and will take time to see if it’s working. Please stay consistent with it, but stop immediately if sharp pain is felt. You got this! 🙂 

ROTATOR CUFF INTERNAL ROTATION W/ BAND

Description: This moves starts by you tying a knot in your resistance band and shutting it in a door at elbow height. Roll a hand towel as demonstrated and placed under your armpit. Grab the band with your palm up. The closer you are to the door, the harder the resistance will be.1. Set your shoulder blades back and down. Hold this contraction throughout the exercise. 2. Internally rotate your shoulder to pull your band to your belly button.

Goal: 2 rounds of 8 reps

Extra Notes: TOY – I am trying to rehab the suspected reason behind your shoulder pain with this exercise. I do not expect this one to feel crazy hard or make you out of breath. This is a deep strengthening and will take time to see if it’s working. Please stay consistent with it, but stop immediately if sharp pain is felt. You got this! 🙂

HANDSTAND WALL WALK UPS

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching.

Goal: 2 rounds of 2-3 reps.

TOY – please don’t go all the way up to begin with. Focus on keeping good plank form. Only go as high as you can control. 

Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.

GARGOYLE SQUATS

Description: Follow the video for a deep stretch and hip opening squat.

Goal: 2 rounds of 7 reps. 

PIKE TO TABLE

Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop.

Goal: 2 rounds of 5 reps

PISTOL SINGLE LEG SQUATS MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 2 rounds of 10 reps each direction

FOOT SLIDING CORE CRUNCHES

Description: Begin in a tall plank position with a hollowback. Without picking up your feet (socks on a tile/wood floor is perfect), use your core to pull your knees between your arms and to your chest. Then push out back into a tall plank. Keep a hollowbody the entire time. The faster you goal, the more cardio benefit you get.

Goal: 2 rounds of 15 reps (the faster you go, the more cardio you get!) 🙂

PLANK + HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques. One rep = rotation left AND right 🙂

Goal: 2 rounds of 10 reps

~ COOL DOWN ~

SHOULDER STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 10 second holds x 5 times 

HIP ROTATION

Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness

*Each rep includes a clockwise and a counterclockwise rotation.*

Goal: 10 circles each direction for each leg

HIP FLEXOR STRETCH

Description: This move starts in a sight 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: 10 second hold x 5 times each leg

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

SPINE FLEXIBILITY VIDEO