Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Winsome! 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: Do this for a great way to strengthen and warm-up your wrists
Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)
Description: Laying on your back with your legs on a solid surface. You will keep 1 knee bent with that foot flat on the floor. You will then slide the other foot away from you and back within a NO PAIN range of motion.
Goal: 15 reps per side
Description: Sitting in a chair or on the edge of your bed so that both feet are flat on the floor. You will then lift 1 foot into the air and work to straighten that knee as far as you can without pain before returning to the starting bend position.
Goal: 15 reps per side
Description: Laying on your back with your feet flat on the floor, you will then engage your glutes to lift your hips up. You will then hold your hips stable as you lift and move 1 leg out to the side and back within a no knee pain range of motion. *The amount of side steps will depend on each leg. It is completely ok to move 1 leg more steps out than the other.*
Goal: 10 reps per side
Description: Get into a lunge position as seen here and work SMALL pulses to work your glute and knee
Goal: 10 reps per side
Description: Start standing near a surface to support you for balance. You will then hold 1 leg out in front of you as seen in this video (your foot can start on the floor instead of lifted.) You will then engage your lower core to tilt your pelvis back causing a bit of a core crunch.
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 on your hands and knees. Engage your core to round your back. Hold that core engagement as you lift 1 arm and opposite leg out as seen in this demo. Don’t allow your back to arch as you extend your limbs
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 kneeling with your hands on the wall. You will then engage your triceps to lower your elbows to the wall, then to push back to the starting position. If you work this and it is too difficult to push back to the starting position, you are a little to far from the wall and walk your knees a bit closer.
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: Get into a mini-squat position. You will then work side-steps focusing on pushing through the leg you are squatting from and keeping the knees pushed out to best engage your glutes.
Goal: 2 rounds of 15 reps per direction
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: Lay on your side with the top leg crossed over the bottom as seen in this demo. You can complete this movement laying fully on your side instead of your elbow to minimize shoulder discomfort. Once in the starting position, engage your inner thigh to lift the bottom leg.
Goal: 2 rounds of 12 reps per leg
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 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 as you lift 1 leg up at a time in a marching movement.
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: Engage your lower core with your knees bent to roll your pelvis up off the floor.
Goal: 2 Rounds, 15 reps
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: Start in a plank position with your core engaged. You will then step forward 1 foot at a time into a stalder squat position, then lift your hips to step back to the plank position as seen in this demo video.
Goal: 2 rounds of 5 reps per leading leg.
Extra Notes: You might not hit all 5 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 standing with 1 arm to the side to help balance. You will then crunch the non-supporting arm to the opposite knee as seen in this demo crunching your core. Do the amount of reps on 1 side, then switch to the other side you can have some balance support.
Goal: 2 Rounds, 10 reps each side
Extra Notes: You might not hit 10 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: 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 movement with your hands on a raised surface (counter, plyometric box, etc.) in standing. You will follow the engagement of your core to hold the rounded back as you work push-ups
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!