Workout #11
Hi Matt!
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: Vertical Leg Extension x Toe Taps
- SETS: 4
- REST BETWEEN SETS: 30 seconds in between sets 2 and 3/ no break in between sets 1 and 2 or 3 and 4
Vertical Leg Extension
(Left Side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible.
- Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips.
- Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out.
Vertical Leg Extension
(Right Side)
Toe Taps
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Must maintain plank position while the foot steps out to the side and back: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Keep legs straight, no bending of the knee.
- Soft taps as you step out, light landings when you bring the foot back.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #02
Deadlift
- WEIGHT: 35 LB KB
- REPS: 12 down on 5/ up on 1
- SETS: 3
- REST BETWEEN SETS: 45 seconds rest
- NOTES:
- Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Tuck your butt under your spinal column to avoid over-arching the back. You will return to this position at the end of each rep.
- Bend at the waist, your chest moving toward the ground. Upper body positioning: flat back, (no rounding of the shoulders), the torso should remain at maximum length as it moves forward (tight abs, no curving of the lower back).
- Go as far down as you can while maintaining that upper body position, pause slightly and then complete the rep by returning to standing position.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
Goblet Squats
- WEIGHT: 35 LB KB
- REPS: 10 down on 4/ up on 1
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- First thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.) On Goblet Squat, hold the weight close to the body and just underneath your sternum to help maintain this position.
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
Reverse Lunge
- REPS: 8 per side/ alternating with each rep
- SETS: 2
- REST BETWEEN SETS: 45 seconds
- NOTES:
- Take a step back.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO…
PART #05
Side Lunge to Balance
(Left Side)
- REPS: 8 per side with 2-count hold/ alternating with each rep
- SETS: 2
- REST BETWEEN SETS: 45 seconds
- NOTES:
- Keep core engaged as you take a wide step out.
- Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight.
-To balance: Pick a focal point, make sure your chest is up, and keep your weight on the heel of the foot on the ground. Get the leg off the ground as far in front of you/ as high off the ground as possible. Pause in balance position before going into next rep.
Side Lunge to Balance
(Right Side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #06
- SUPERSET: 1-legged Glute Bridge x Glute Bridge Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
1-legged Glute Bridge
(Left Side)
- REPS: 15 per side/ 1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
- Get all the way back to starting position before going into next rep.
1-legged Glute Bridge
(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.
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.