Workout #14
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: Iso-V-Burpees x Toes-to-Sky Hop
- SETS: 2
- REST BETWEEN SETS: No breaks
Iso-V-Burpees
(Left Side - Set 1)
- REPS: 15
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
Iso-V-Burpees
(Right Side - Set 2)
Toes-to-Sky Hop
- REPS: 30
- NOTES:
- Reach for the floor as hips move back without rounding shoulders or curving spine.
- Swing up at the waist creating momentum with your hips to bring your body back to standing position.
- Soft landings as you come back down from the hop.
AFTER LAST SET, GO DIRECTLY INTO 30 KB SWINGS
THEN REST 1 MINUTE AND GO INTO...
PART #02
- SUPERSET: Suitcase Deadlift x Against the Wall – Squat
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Suitcase Deadlift
- WEIGHT: 2- 15 LB DBs
- REPS: 12 down on 5-count-1 count pause/ up on 1
- NOTES:
- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground
- Hips move back as the torso moves forward
- Keep belly button drawn in (tight abs) and back flat
- If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up
Against the Wall – Squat
- DURATION: 40 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against the wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET, GO DIRECTLY INTO 30 KB SWINGS
THEN REST 1 MINUTE AND GO INTO...
PART #03
- SUPERSET: Sumo Squat x Reaching Squat Jump
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Sumo Squat
- REPS: 10 slow
- NOTES:
- Take a wide stance. Open your hips as much as possible. Feet turned out.
- The 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.)
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
Reaching Squat Jump
- REPS: 10
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
Lunge from the ground w DBs
(Left Side)
- WEIGHT: 15 LB KB
- REPS: 6 per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: No break in between sets 2 and 3/ 1 minute between sets 2 and 3
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
- Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge.
- 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.
Lunge from the ground w DBs
(Right Side)
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.