Workout #2
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: Hip Flexor Stretch from Push Up Position x Reaching Squat Jumps
- SETS: 2
- REST BETWEEN SETS: No break
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side/ alternating with each rep (20 reps)
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
Reaching Squat Jumps
- REPS: 30
- 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 #02
- SUPERSET: Against the Wall - Bend and Reach x Against the Wall – Squat
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Against the Wall - Bend and Reach
- REPS: 12 with 3-count hold in reach
- NOTES:
- Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen.
- From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you.
Against the Wall – Squat
- DURATION: 30 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...
PART #03
Reaching Squat Jumps
- REPS: 20
- SETS: 1
- 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
Body Weight Squat
- REPS: 15 w/ 5-count hold on bottom
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
Step to Lunge
Left Side
- REPS: 10 per side/ one side at a time(20 total)
- SETS: 4
- REST BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- 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.
Step to Lunge
Right Side
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
- SUPERSET: Crucifix Sit Up x Leg Raises
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Crucifix Sit Up
- REPS: 12
- 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.
Leg Raises
- REPS: 10
- NOTES:
- Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground.
- Keep your legs completely straight and feet pointed.
- Controlled movement as legs return to floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #09
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- 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.