Workout #04
Hi Debbie!
Here is your workout for August 12th, 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: Walkouts x Dynamic Child’s Pose
- SETS: 3
- REST IN BETWEEN SETS: No break
Walkouts
- REPS: 10
- 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.
Dynamic Child’s Pose
- REPS: 10 slow
- NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Reach and Back Jumping Jacks
- REPS: 20
- SETS: 1
- NOTES: - Get your hips all the way back and keep your back flat
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
Hip Flexor Stretch Standing
(left side)
- REPS: 10 per side/ 1 side at a time (20 total)
- SETS: 2
- REST IN BETWEEN SETS: No break
- NOTES:
- You are bending at the waist. The rest of your body should be firmly planted as you twist.
- Stand up straight and take your time; slow, controlled movement
Hip Flexor Stretch Standing
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reach and Back Jumping Jacks
- REPS: 20
- SETS: 1
- NOTES: - Get your hips all the way back and keep your back flat
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Palm-to-forearm Plank
- REPS: 6
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
- NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Sit Back Hold x Leg Raise Hold
- SETS: 3
- REST IN BETWEEN SETS: 20 seconds
Sit Back Hold
- DURATION: 20 seconds
- NOTES:
- Sit back as far as you can while maintaining complete core engagement
- As much bend in the knees as needed
- If your core starts shaking that’s okay— it means you are doing this correctly
Leg Raise Hold
- DURATION: 20 seconds
- NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Reach and Back Jumping Jacks
- REPS: 20
- SETS: 1
- NOTES: - Get your hips all the way back and keep your back flat
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #09
Bilateral Reach Hold
(first side)
- DURATION: 30 seconds per side
- SETS: 2
- REST IN BETWEEN SETS: No break
- NOTES:
- Keep arms and legs straight as you reach
- You will feel this in your middle 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
Great work!
Remember to check-out with me.