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VALENTINA KRAMMER CUSTOM WORKOUT

Hey there Valentina!  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!

FULL BODY FLEXIBILITY WORKOUT

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

Goal:  1 round of each move, 10-30 second holds per move

DAY 1

PLANK WITH 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: touch the front/side of your hip to the ground to target your oblique 

Goal: 2 rounds of 5 reps

FROG STAND - HANDSTAND PROGRESSION

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: 2 rounds of 5 reps per leg. 

Focus on the headstand and knee lifts - we will add the balance back later 🙂

PIKE HANDSTAND WALK IN

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: 2 rounds of 5 reps.

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

UNILATERAL MIDDLE SPLIT

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 4 reps each leg.

DAY 2

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.

Goal: 5 rolls slow and controlled

STEP TO STALDER AND PLANK

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: 2 rounds of 8 reps 

BRIDGES FOR SHOULDERS

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 2 rounds of 3 reps with 15 sec holds

C - STAND

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.

Goal: 2 rounds of 5 reps per side.

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. 

Goals: 15 second holds x 10 reps

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know.

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 2 rounds of 15 pulses

DAY 3

FROG LEG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.

Goal: 2 rounds of 5 reps. 

OVERLAP PUSH UPS

Description: Place one hand over the other with your hands in the center of your body. Perform a push up dropping your chest between your hands.

Goals: 2 rounds of 10 reps

SUPERMAN ROCKS

Description: This move starts laying on the ground on your stomach. Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up and legs off the ground. Hold this posture while using your legs and head to make your body rock.

Goal: 2 Rounds, 20 reps per round.

V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 2 Rounds of 3 reps with 5 second HOLDS

Remember, knees straight, bend forward like you're going to touch your toes, drop hands down under shoulders. THEN lift! You got this!!!!

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 2 rounds of 5 reps per leg

STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

Goal: 2 rounds of 8 reps 

PANCAKE STRETCH

Goal: 15 sec holds x 5 reps 

DAY 4

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 2 rounds of 8 reps

REVERSE PLANK TRICEP DIPS

Description: Begin in a reserse plank with your fingertips pointing towards your feet. Squeeze your booty to assure your hips do not drop. Bend and straighten your elbows as much as you can to strengthen the triceps.

Goal: 2 rounds of 8 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 1 side then the other without lifting your hips between sides.

Goal: 2 rounds of 10 reps per leg

N - SIT SWITCH

Description: Begin 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: 2 rounds of 10 switches (10 second holds)