Workout #10
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 Medicine Ball Overhead Ball Slam
- 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.
Medicine Ball Overhead Ball Slam
- REPS: 20
- NOTES:- The weight of the ball isn’t important. This is about body positioning.
- Hips swing back and back remains flat on the “down” part of the exercise.
- Explode from the hips as you bring the ball overhead.
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
Flat Bench Press
- SET 1: 25 LB KB | 10 reps per side/ 1 side at a time
- SET 2: 35 LB KB | 8 reps per side/ 1 side at a time
- SET 3: 25 LB KB | 10 reps per side/ 1 side at a time
SET 4: 35 LB KB | 8 reps per side/ 1 side at a time
- REST BETWEEN SETS: 90 seconds between sets 2 and 3/ no break in between sets 1 and 2 or 3 and 4
- 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, GO DIRECTLY INTO...
PART #04
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
Angled Shoulder Flies
- WEIGHT: 2- 5 LB DBs
- REPS: 10 with 3-count hold in extension
- SETS: 3
- REST BETWEEN SETS: 40 seconds
- NOTES:
- Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position.
- From there move arms away from body until palms are parallel to the floor.
- Straighten arms from that position without allowing shoulders to ride up.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #06
Incline Bench Modified Skull Crusher
- WEIGHT: 2- 15 LB DBs
- REPS: 12
- SETS: 3
- REST BETWEN SETS: 45 seconds
- NOTES:- The modification here (neutral group as opposed to overhand) makes this a safer version for your elbows, shoulders, as it allows for full range of motion of the triceps.
- Don’t let elbows flare out to the side. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders.
- Arms should be fully extended at the end of exercise. The Dumbbells should be parallel to the ceiling.
AFTER LAST SET, GO DIRECTLY INTO…
PART #07
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #08
- SUPERSET: Forearm Push Ups x W Superman Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Forearm Push Ups
- REPS: 10
- NOTES:
- If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep.
- Careful not to let the back sag.
W Superman Hold
- DURATION: 30 seconds
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, GO DIRECTLY INTO…
PART #09
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
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.