You are persistent, you show up for yourself and your family, you

are a great athlete

Section 1: Complete as many rounds as possible in 5 mins

A1) Paused Push-Up x 5 reps
● Full range of motion "no arching through lower back" if you can't control this elevate
hands to higher surface
● Bonus push-up video* dives deeper into technique
A2) Deadbug with heel Tap x 5 reps /side
A3) Repeated Vertical Jumps x 5 reps

Section 2: Complete as many rounds as possible in 5 mins

B1) 1-Leg Glute Bridge x 12/side

● Ensure abs are braced the entire time, drive through entire foot and squeeze glutes at top
of each rep
B2) Forward to Reverse Bear Crawl x 5 steps forward, 5 steps backwards (x 2)
● Hips should not move from side to side
● Drive chest as far away from the ground as possible
B3) Split-Squat with Counterbalance x 10/side
● Use a text book as counterbalance or 5-10lb plate

Section 3: Complete as many rounds as possible in 3 mins

C1) Repeated Lateral Heidens x 5/side

C2) 45 Deg torso iso hold x 10 sec
● Do not let your chest sink in

Done!

Each day, mark your win on your calendar. ( I will be asking to see this!)
In a journal record how many rounds you completed. (example, 2.1, 2.2. 3.2 etc)
Week after week your goals is to complete more rounds than the previous week

In 30 days, test your velocity and shoot me an email and tell me everything!

If you need anything:

Email: nancynewell02@gmail.com
Text: 315-807-9361
I believe in you!
 30 DAY VELOCITY CHALLENGE
CALENDAR TRACKER
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Weekly
Total

30 min walk 13 min Velo 13 min Velo 30min Walk 13 min Velo 13 min Velo 30 min walk _______ / 7
Training Training Training Training

30 min walk 13 min Velo 13 min Velo 30min Walk 13 min Velo 13 min Velo 30 min walk _______ / 7
Training Training Training Training

30 min walk 13 min Velo 13 min Velo 30min Walk 13 min Velo 13 min Velo 30 min walk _______ / 7
Training Training Training Training

30 min walk 13 min Velo 13 min Velo 30min Walk 13 min Velo 13 min Velo 30 min walk _______ / 7
Training Training Training Training

Hang this calendar on your fridge. Place an ✅

in the box after you have completed the daily task. At the
end of the week add up how many checks you have.

Bonus Challenges:
● Get 8-9 hours of sleep each night (cool and dark room)
● Drink a gallon of water each day

If you need anything:

Email: nancynewell02@gmail.com
Text: 315-807-9361

I believe in you!