Workout #03
Hi Debbie!
Here is your workout for August 11th, 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
Scapular Push Ups
- REPS: 10 slow
- SETS: 1
- NOTES:
- As your chest moves toward floor, squeeze shoulder blades.
- As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm.
- When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave.
AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO
PART #02
Push Ups
- REPS: 6-8
- SETS: 3
- REST IN BETWEEN SETS: 1 minute
- NOTES:
- Keep your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, that’s enough.
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
Bodyweight Squat
- RESP: 12-15
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.)
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
AFTER LAST SET, GO DIRECTLY INTO
PART #04
Plank Hold
- DURATION: 30 second
- SETS: 1
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #05
Lunges
(left side)
- REPS: 5 per side/ 1 side at time
- SETS: 4
- REST IN BETWEEN SETS: 1 minute rest in between sets 2 and 3 (no rest between other sets)
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
- Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning.
- Avoid knees-over toes by squeezing glutes as you move up and down.
Lunges
(right side)
AFTER LAST SET, GO DIRECTLY INTO
PART #06
Plank Hold
- DURATION: 30 second
- SETS: 1
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #07
Straight Arm Sit Ups
- REPS: 12
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
-Lead with your chest on the way up. (Don’t round shoulders)
-Keep torso completely elongated.
-Bend your knees as much as needed but as little as possible
AFTER LAST SET, GO DIRECTLY INTO
PART #08
Plank Hold
- DURATION: 30 second
- SETS: 1
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.