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: Start in a piked, elbow plank position. You will contract your core so that your back rounds creating a “turtle shell” back. You will then hold that core contraction as you shift forward allowing yourself to go into a low plank position before returning to the piked position. Be sure to keep your core engaged throughout
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: 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
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: Start by sitting on the floor. You will then lift your hips squeezing your glutes strongly with hands on the floor underneath your shoulders. Work this move as a rep movement
Goal: 2 rounds of 10 reps
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!
Description: Be in a small squat position standing on a resistance band. You will hold the band ends with your hands and maintain the small squat as you pull your arms back behind you.
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: 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: 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 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!
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: Start on your hands and knees with a resistance band on your foot holding it with your hands. You will then work to lift your foot up to the ceiling with your glutes, hold it there as you straighten the knee. Bend the knee and return to starting position
Goal: 2 Rounds, 7 reps per side with a 5 second hold per rep
Extra Notes: You might not hit 7 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 an elbow plank position. You will then work your hips and core to rotate your hips to try and touch the floor while you hold your turtle shell back
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!
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: 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 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!