Workout #05
Hi Debbie!
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: Walkout into Medicine Ball Overhead Press x Supermans
- SETS: 3
- REST IN BETWEEN BREAKS: No break
Walkout into Medicine Ball Overhead Press
- 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.
- Keep arms straight as they move overhead.
Supermans
- REPS: 10
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Knee-to-Stand x Overhead Overhand Pull Apart
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
Knee-to-Stand
- REPS: 12
- NOTES:
- Be sure to keep your shoulders back and your chest up as you move.
- Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down.
Overhead Overhand Pull Apart
- BAND: Green
- REPS: 15 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
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 #04
- SUPERSET: Mat Chest Press x Glute Bridge Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Mat Chest Press
- WEIGHT: 2- 10 pound DBs
- REPS: 12-15 slow
- NOTES:
- Shoulder blades, glutes and small of the back should be on the floor the entire time.
- Elbows should be angled in toward the body not flared out.
- Be sure to keep the movement slow and controlled as you lower the weight back down to the floor.
Glute Bridge Hold
- DURATION: 30 seconds
- 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 30 SECONDS AND THEN GO INTO...
PART #05
Side Plank Hold
(left side)
- DURATION: 30 seconds per side
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- Palm downs. 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.
- Lift your hips and pull your side in. One side of your side of your body should remain totally stable, the other side should form a “u” with the midsection.
-Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank
(right side)
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.
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.