WORKOUT #01
Hi Frank,
These are the 3 exercises we did on Monday.
You can do these every day. If you need to do fewer reps or need more rest, no worries.
Remember to breathe.
- 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.
PART #01
Iso-Prone Cobra
- REPS: 8-10 with 3-count hold
- SETS: 1-3
- REST BETWEEN SETS: 45 seconds
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #02
Resistance Band Neutral Grip Pull Apart
- REPS: 10 with 2-count hold
- SETS: 1-3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
Glute Bridge Hold
- DURATION: 20-30 seconds
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.