HOMEWORK
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 Reach and Back Jumping Jack
- SETS: 3
- REST BETWEEN SETS: no rest.
Walkouts
- 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.
Reach and Back Jumping Jack
- REPS: 15
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Neutral Grip Pull Apart X Superman with Pull
- SETS: 3
- REST BETWEEN SETS: no rest
Neutral Grip Pull Apart
- REPS: 10 with 2-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
Superman with Pull
- REPS: 8 slow
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Side Leg Raises with Resistance Band
(Left Side)
- REPS: 10 per side/ 1 side at a time
- REST BETWEEN SETS: no rest
- SETS: 2
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Leg Raises with Resistance Band
(Right Side)
- REPS: 10 per side/ 1 side at a time
- REST BETWEEN SETS: no rest
- SETS: 2
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Side Plank Hold X Dead Bug
- SETS: 2
- REST BETWEEN SETS: no rest
Side Plank Hold
(Left Side)
- DURATION: 20 seconds per side
- NOTES:
- 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.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold
(Right Side)
- DURATION: 20 seconds per side
- NOTES:
- 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.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Dead Bug
- REPS: 5/5 with 2-count hold
- NOTES:
- Entire torso should be touching the floor throughout your entire set.
- Keep Arms and legs straight as they extend.
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.