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 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!
Goal: Follow the video and complete 1 round at start of workout as warm-up and 1 round at end for cool down
Description: Place your foot on a raised surface (the example is on an inclined wall, you can use a chair or box to put heel on with foot against wall). You will then work to straighten and flex your knee to work your hip range of motion and knee range of motion
Goal:10 reps per side.
Description: Lay on your back with legs straight up. You will then reach across your body to reach 1 hand to the opposite ankle as shown in this demo (they are working in silks)
Goal: 2 rounds of 15 reps per side.
Extra Notes: You might not hit 15 reps or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on the floor on your elbow/hand and hip on the floor. You will then engage your shoulders, core and hips to lift your hips up into a side plank position – WORK THIS WITH LEGS STRAIGHT
Goal: 2 rounds of 5 reps per side
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work your hips, core and shoulders to transition from a lunge forward to a needle kick as seen in this demo
Goal: 2 rounds of 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, 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 plank position with a turtle back. You will hold that and then rotate your shoulders over your hands in circular movements with movement initiating from your shoulder and scapular muscles.
Goal: 2 rounds of 10 reps per direction
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start facing a wall or raised surface for balance. Place 1 knee on the yoga ball. You will then complete a lunge allowing the back leg to roll along the yoga ball for support.
Goal: 2 rounds, 10 reps per side
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Definition: Work this movement walking feet forward and backward
Goal: 2 rounds of 15 reps.
Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start on hands and feet. Bring knees to elbows and lean forward to work towards balancing on hands only.
Goal: 2 Rounds, 30 seconds per round.
Extra Notes: You might not hit 30 seconds every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Goal: 2 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, 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, but touch your elbows to your knees when you come to the top of the crunch
Goal: 2 Rounds, 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, 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 with your hands on a raised surface
Goal: 2 rounds of 15 reps.
Extra Notes: You might not hit 15 reps or all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Work on control to rotate from a pike to a table position.
Goal: 2 rounds of 5 reps per side.
Extra Notes: You might not hit 5 reps every round or even do all 2 rounds, 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 on your hands and knees moving your knees between your hands. From there you will strongly contract your core causing your back to round to bring your knees to your chest while you lean forward. Focus more on the core engagement and knees against chest over lifting your hips.
Goal: 2 rounds of 10 reps
Extra Notes: You might not hit 10 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start as in a normal wall squat, but you will then contract your core causing your back to round pulling your lower core in and rotating your pelvis backwards. Hold that position with arms out in front you as if holding a bucket.
Goal: 2 rounds of 60 second holds
Extra Notes: You might not hit 60 seconds each round or do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Tuck your body into this demo video, then hold for the prescribed time
Goal: 2 rounds of 30 second holds per round
Description: Lay on your stomach with arms over your head. You will then work to bring your arms down and back lifting off the floor to work your shoulder blade muscles and back muscles.
Goal: 2 rounds of 15 reps
Extra Notes: You might not hit 15 reps every round or even do all 2 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!