Workout #02
Hi Debbie!
Here is your workout for August 10th, 2019.
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
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
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Step Out From All Fours x Reaching Squat Jumps
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Step Out From All Fours
- REPS: 10 per side with a 2-count pause on each rep/ alternating with each rep
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
Reaching Squat Jumps
- REPS: 20
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #02
- SUPERSET: Resistance Band Underhand Pull Apart x Wall Squat Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Resistance Band Underhand Pull Apart
- RESISTANCE BAND COLOR: Blue
- REPS: 10 with 3-count hold on each rep
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
Wall Squat Hold
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET, GO DIRECTLY INTO
PART #03
Glute Bridge Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #04
- SUPERSET: Resistance Band Overhead Pull Aparts x Wall Squat Hold
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Resistance Band Overhead Pull Aparts
- RESISTANCE BAND COLOR: Green
- REPS: 10 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.
Wall Squat Hold
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Superman with Pull
- REPS: 12
- SETS: 3
- REST IN BETWEN SETS: 30 seconds
- NOTES:
- Be sure not to crane your neck. Head should remain in a neutral position.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #06
Bird Dogs
- REPS: 10 per side with 3-count hold/ 1 side at a time
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
- 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.
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
Great work!
Remember to check-out with me.