WORKOUT 23
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: Plank into Side Plank x Bird Dog
- SETS: 2
- REST IN BETWEEN SETS: No break
Plank into Side Plank
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Bird Dog
- REPS: 10 per side with 3-count hold/ 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Bent Over Row - Underhand Grip x Hammer Curl w Palm Rotation
- SETS: 2
- REST IN BETWEEN SETS: 45 seconds
Bent Over Row - Underhand Grip
- REPS: 10-12
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
Hammer Curl w Palm Rotation
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Don’t rotate palm until the dumbbell is parallel with front of shoulder.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Against the Wall - Neutral Grip Bent Over Row x Hammer Curl w Palm Rotation
- SETS: 2
- REST IN BETWEEN SETS: 45 seconds
Against the Wall - Neutral Grip Bent Over Row
- REPS: 10-12
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
- Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
- Palms are facing in toward your body
Hammer Curl w Palm Rotation
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Don’t rotate palm until the dumbbell is parallel with front of shoulder.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
- SUPERSET: Biceps Curls Half Way - from the bottom to the middle x Biceps Curls Half Way - from the middle to the top x Biceps Curl
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Biceps Curls Half Way - from the bottom to the middle
- REPS: 7
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curls Half Way - from the middle to the top
- REPS: 7
- NOTES:
- Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl.
- Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this.
Biceps Curl
- REPS: 7
- 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 #07
Jumping Jacks
- REPS: 30
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
- SUPERSET: Side Plank Hold x Bilateral Reach Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Side Plank Hold
(left side)
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold
(right side)
Bilateral Reach Hold
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
Bilateral Reach Hold
(other side)
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