Workout #12
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: Stability Ball Roll-Out Into Overhead Press x Resistance Band Underhand Pull Aparts
- SETS: 3
- REST BETWEEN SETS: No break
Stability Ball Roll-Out Into Overhead Press
- REPS: 12
- NOTES:
- Be sure to make it all the way out so that your torso is at maximum length.
- You will be on the balls of your feet but when you get into plank position, press your weight back toward your heels. Also, squeeze your glutes to prevent lower back from sagging.
Resistance Band Underhand Pull Aparts
- REPS: 20 with 1-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Dynamic Child’s Pose
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Bent Over Row x Bent Over Row - Underhand Grip
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Bent Over Row
- WEIGHT: 2- 15 LB. DBs
- REPS: 6
- 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.
Bent Over Row - Underhand Grip
- WEIGHT: 2-15 LB DBs
- REPS: 6
- 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.
AFTER LAST SET, GO DIRECTLY INTO…
PART #04
Dynamic Child’s Pose
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
- SUPERSET: Plank Row x Iso-Prone Cobra Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds between sets 1 & 2 and 3 & 4 | 1 minute between sets 2 & 3
Plank Row
- WEIGHT: 2-15 LB. DBs
- REPS: 6 per side/ alternating with each rep
- NOTES:
- Extremely important that you bring the weights down gently to the ground after the row.
- Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
Iso-Prone Cobra Hold
- DURATION: 30 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 #06
- SUPERSET: Hammer Curl w Palm Rotation x Resistance Band Neutral Grip Pull Apart Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Hammer Curl w Palm Rotation
- WEIGHT: 2-15 LB. DBs
- REPS: 10 up on 1/ down on 5
- NOTES:
- Don’t rotate palm until the dumbbell is parallel with front of shoulder.
Resistance Band Neutral Grip Pull Apart Hold
- DURATION: 30 seconds
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO…
PART #07
Dynamic Child’s Pose
- REPS: 12 with 3-count hold
- SETS: 1
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
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.