Workout #7
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 Scapular Push Up
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 12
- 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.
Scapular Push Up
- REPS: 15 slow
- NOTES:
- As your chest moves toward floor, squeeze shoulder blades.
- As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm.
- When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Iso-Prone Cobra
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Underhand Chest Press
- WEIGHT: 2- 15 Lb. DBs
- REPS: 12 per side/ alternating with each rep
- SETS: 4
- REST BETWEEN SETS: 30 seconds rest in between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3
- NOTES:
- 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.) Your palms are facing in the direction of the top of the body.
- Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
AFTER LAST SET, REST 90 SECONDS AND THEN GO INTO...
PART #04
Bench Chest Press
- WEIGHT: 2- 15 LB. DBs
- REPS: 12
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- 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 s hould 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.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Incline Bench Press
- WEIGHT: 2- 15 LB. DBs
- REPS: 10
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- 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.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Iso-Prone Cobra
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Shoulder Press Neutral Grip x Behind the Neck Triceps Extension
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Shoulder Press Neutral Grip
- WEIGHT: 2- 15 LB. DBs
- REPS: 10
- NOTES:- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Behind the Neck Triceps Extension
- WEIGHT: 15 LB. KB
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #08
Palm-to-forearm Moving Plank
- REPS: 10
- SETS: 4
- REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
AFTER LAST SET, GO DIRECTLY INTO...
PART #09
Iso-Prone Cobra
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
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.