Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Veronica! Here’s your custom program. All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself. Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training. Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: This move starts in a plank position. You will then walk your hands forward working to pull your body forward focusing on holding your core active to stabilize your body.
Goal: 2 Rounds, 20 pulls
Extra Notes: You might not hit 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: You will start laying on your back with knees straight. You will then use your lower core to roll your pelvis up off the ground to bring your feet towards your head/shoulders. You will then maintain that core engagement to lower your pelvis back to starting point. DO NOT USE MOMENTUM.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start sitting on the floor with feet flat on the floor and knees bent. You will then work to lower yourself as low as possible without feet lifting off the floor. Once you are about to have feet lift off the floor, you will then bring yourself back to the tall sitting position. FOCUS ON LOWERING YOURSELF STARTING AT YOUR LOWER BACK NOT YOUR SHOULDERS
Goal: 2 rounds of 20 reps
Extra Notes: You might not hit all 20 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a wider than shoulder width horse stance squat. You will then shift to the side working to increase weight through 1 leg as you shift weight away from the opposite side. Repeat by shifting to the other side, then shift to the middle and stand. This is 1 rep.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this movement to focus on hip range of motion without pain as you mobilize the rotating leg, and stabilize (strengthen) to standing leg
Goal: 1 round of 10 reps per leg
Description: Start in a plank position with feet on your sliders. You will then hold the plank as you roll your body down keeping your hands in place as seen in this demo video.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work this move where you are moving your legs and doing push-ups as seen in the demo, but set yourself up with feet on the ground, hands on a raised surface.
Goal: 2 rounds of 8 reps per side
Extra Notes: You might not hit 8 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Hold this position to work your splits mobility while you hold your core active to not arch your back.
Goal: 2 Rounds, 30 second holds per side
Extra Notes: You might not hit 30 seconds each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts in an elbow plank position with feet on a sliding surface. You will then use your core to slide your feet forward and knees to your chest while you hold your hips low. You will then slide your feet back out to the initial plank position.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Squeeze your glutes to hold your hips level with your shoulders
Goal: 2 rounds of 30 second holds per round
Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a lunge. You will then engage your core to bring your knee high into the crane position. From there you will bring leg behind you by squeezing your glutes as you lean forward into the warrior position. You will have your hands be on a surface to help stabilize you throughout this move! GO SLOW AND CONTROLLED!
Goal: 2 rounds of 10 reps per leg.
Extra Notes: You might not hit all 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a side plank on your hand. You will then rotate as shown in this video to work your shoulder strength.
Goal: 2 Rounds, 15 reps each side
Extra Notes: You might not hit 15 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: This move starts sitting on the ground, legs straight, feet pointed. You can use a weight or paralette for your wrists on this move. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. Then you will slide your feet in, bending your knees to your chest before returning to starting position.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in a piked plank holding your core engaged. You will then complete pushups trying to touch your head to the ground in front of your fingers.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on your side leaning on your elbow. From there you will lift your hips up by pushing through your shoulder while engaging your core. You will then lift the top arm and leg to crunch over the side of your body.
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!