WORKOUT 11
PULL
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkouts x Bird Dog x I-Hops
- SETS: 2
- REST IN BETWEEN: No break
Walkouts
- REPS: 15 with 3-count hold
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Bird Dog
- REPS: 10 with 3-count hold per side/ alternating with each rep (20 total)
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
I-Hops
-REPS: 20
-NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Underhand Row with Chest Against Incline Bench x Resistance Band Overhand Overhead Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 1 minute
Underhand Row with Chest Against Incline Bench
- REPS: 12 slow
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
Resistance Band Overhand Overhead Pull Aparts
- REPS: 12 with 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
I-Hops
- REPS: 20
- SETS: 1
- Notes:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Plank Row
(left side)
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets
- NOTES:
- Extremely important that you bring the weights down gently to the ground after the row.
- Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
Plank Row
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
T-Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
- SUPERSET: Hammer Curl X Resistance Band Underhand Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 1 minute
Hammer Curl
- REPS: 12 slow
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
Resistance Band Underhand Pull Aparts
- DURATION: 30 seconds
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
T- Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
- SUPERSET: Biceps Curl X Resistance Band Neutral Grip Pull Apart Hold
- SETS: 3
- REST IN BETWEEN SETS: 1-minute
Biceps Curl
- REPS: 12 slow
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
Resistance Band Neutral Grip Pull Apart Hold
- DURATION: 30 seconds
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #09
Biceps Curl
- REPS: 12
- SETS: 3
- REST IN BETWEN SETS: 30 seconds
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, GO DIRECTLY INTO...
PART #10
T-Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds