Workout #09
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 with 3-count Hold into Overhead Ball Press x Supermans
- SETS: 3
- REST IN BETWEEN SETS: No break
Walkout with 3-count Hold into Overhead Ball Press
- REPS: 8
- 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/ up on 1-count/ down on 4-count
- 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: Lunges x Shoulder Press Neutral Grip
- SETS: 2
- REST IN BETWEEN SETS: No break
Lunges
(left side)
- REPS: 6 per side/ 1 side at a time
- 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)
Shoulder Press Neutral Grip
- WEIGHT: 2-10 LB DBs
- REPS: 10 per side/ alternating with each rep
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Bent Over Row (Neutral Grip)
- WEIGHT: 2- 15 LB DBs
- REPS: 8-10 slow
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
- SUPERSET: Behind the Neck Triceps Extension x Biceps Curl
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Behind the Neck Triceps Extension
- WEIGHT: 1- 15 LB DBs
- REPS: 12 slow
- NOTES:
- Don't let your elbows flare out as you extend your arms.
Biceps Curl
- WEIGHT: 2- 15 LB DBs
- REPS: 10
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
- SUPERSET: DB Pullover x Glute Bridge x Straight Arm Sit Ups
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
DB Pullover
- WEIGHT: 15 LB DB
- REPS: 10 slow
- The challenge here is to keep the small of the back down on the floor. Even though you are lying down, you need to squeeze your glutes and tighten your abs.
- It's very important that you move your arms in a very controlled way-- especially as they move back overhead.
Glute Bridge
- REPS: 12 with 3-count hold
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
Straight Arm Sit Ups
- REPS: 10
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
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.