Workout #8
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-Burpees x Toes-to-Sky Hop
- SETS: 4
- REST BETWEEN SETS: No break
ISO-Burpees
- REPS: 15
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Toes-to-Sky Hop
- REPS: 25
- 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, REST 40 SECONDS AND THEN GO INTO...
PART #02
Goblet Squat
- WEIGHT: 2-15 LB. KBs
- REPS: 12 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 40 SECONDS AND THEN GO INTO...
PART #03
- SUPERSET: Knee-to-Stand x Burpees
- SETS: 4
- REST BETWEEN SETS: 30 Second Rest in between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3
Knee-to-Stand
- REPS: 15
- NOTES:- Be sure to keep your shoulders back and your chest up as you move.
- Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down.
Burpees
- REPS: 15
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 90 SECONDS AND THEN GO INTO...
PART #04
Reverse Lunge
- WEIGHT: 2- 10 LB. DBs
- REPS: 8 per side/ alternating with each rep (16 total)
- SETS: 4
- REST BETWEEN SETS: 30 Second Rest in between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3
- 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 40 SECONDS AND THEN GO INTO...
PART #05
- SUPERSET: Modified Bench Hip Raises x Glute Bridge Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Modified Bench Hip Raises
- REPS: 15
- NOTES:
- Use your lower abdominal muscles to get your butt into the air.
- Slow, controlled descent. Delay the point at which your butt returns to the bench as much as possible. This is the hardest part of the exercise.
Glute Bridge Hold
- DURATION: 45 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.