Workout #08
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: Step Out from All Fours x Scapular Push Ups
- SETS: 2
- REST IN BETWEEN SETS: No break
Step Out from All Fours
- REPS: 10 per side with 3-count hold/ alternating with each rep (20 total reps)
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
Scapular Push Ups
- REPS: 12
- 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, GO DIRECTLY INTO…
PART #02
Toes-waist-sky Hops
- REPS: 20
- SETS: 1
- NOTES:
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Pike into Plank x Behind the Body Resistance Band Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Pike into Plank
- REPS: 10 with 3-count hold in plank position
- NOTES:
Behind the Body Resistance Band Pull Aparts
- REPS: 20 with 3-count hold
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Toes-waist-sky Hops
- REPS: 20
- SETS: 1
- NOTES:
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Lunges x Glute Bridge Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Lunges
(left side)
- REPS: 6 slow per side/ 1 side at a time (12 reps per set)
- 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)
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, GO DIRECTLY INTO...
PART #06
Toes-waist-sky Hops
- REPS: 20
- SETS: 1
- NOTES:
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
Supermans
- REPS: 12 with 3-count hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- 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 30 SECONDS AND THEN GO INTO...
PART #08
Superman Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. 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.