Workout #4
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: Walkouts x Jumping Jacks
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 15
- 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.
Jumping Jacks
- REPS: 30
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Push Ups
- REPS: 12-15
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: DB Pull Overs x Superman with pull
- SETS: 3
- REST BETWEEN SETS: 30 seconds
DB Pull Overs
- WEIGHT: 1- KB
- REPS: 15-20 slow
- NOTES:- The challenge here is to keep the small of the back down on the floor. Even though you are lying down, you need to squeeze your glutes and tighten your abs.
- It's very important that you move your arms in a very controlled way-- especially as they move back overhead.
Superman with pull
- REPS: 12 with 2-count hold
- 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 #04
- SUPERSET: Incline Chest Press x Incline Biceps Curls
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Incline Chest Press
- WEIGHT: 2- 10 or 15 LB DBs
- REPS: 12-15 or 20
- NOTES:
- Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.)
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
Incline Biceps Curls
- WEIGHT: 2- 10 LB. DBs
- REPS: 10 up on 1/ down on 4-count
- NOTES:
- Keep shoulder blades and small of back against the bench for the entire exercise.
- Keep head and neck in a neutral position.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Push Ups
- REPS: 12-15
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Bent Over Row x Shoulder Press Neutral Grip x Iso-Prone Cobra Hold
- SETS: 4
- REST BETWEEN SETS: No break
Bent Over Row
- WEIGHT: 10 or 15 LB DBs
- REPS: 12-15 or 20
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
Shoulder Press Neutral Grip
- WEIGHT: 2- 10 LB. DBs
- REPS: 12 slow
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Iso-Prone Cobra Hold
- DURATION: 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.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
Triceps Dip
- REPS: 15
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Push Ups
- REPS: 12-15
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #09
- SUPERSET: Side Plank Hold x Plank Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
Side Plank Hold
(Left Side)
- DURATION: 30 seconds per side/ 1 side at a time
- 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)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.