WORKOUT 21
PUSH
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 T-Superman
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 10 with 3-count hold in push up position
- 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.
T-Superman
- REPS: 10 (up on 1-count/ down on 3-count)
- 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.
- Control the landings as your body returns to floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Underhand Chest Press x Modified Skull Crushers
- SETS: 4
- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3 / no break in between sets 1 and 2 or 3 and 4
Underhand Chest Press
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body.
- Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
Underhand Chest Press
(right side)
Modified Skull Crushers
(left side)
- REPS: 10
- NOTES:
-Entire torso (shoulder blades, small of back, butt) should touch the floor at all times.
-Your elbows are going to want to flare out to the sides. Try to keep the tip of your elbow pointed at the ceiling. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders.
-Arms should be fully extended at end of exercise.
Modified Skull Crushers
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #05
- SUPERSET: Shoulder Press Neutral Grip x Behind the Neck Triceps Extension
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Shoulder Press Neutral Grip
- REPS: 10-12
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Behind the Neck Triceps Extension
- REPS: 10-12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Resistance Band Neutral Grip Pull Apart
- REPS: 15
- SETS: 1
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
- SUPERSET: Push Ups x Plank Hold x ISO-Prone Cobra
- SETS: 3
- REST BETWEEN SETS: No break
Push Ups
- REPS: 15
- NOTES:
- Your palms should be under your shoulders. Your chest under your palms.
- Keep core tight and avoid rounding shoulders.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
ISO-Prone Cobra
- REPS: 15
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
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