Workout #17
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: Vertical Leg Extension x Hip Flexor Stretch from Push Up Position x Glute Bridge
- SETS: 2
- REST BETWEEN SETS: No break
Vertical Leg Extension
- REPS: 10 per side/ alternating with each rep (20)
- NOTES:
- This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible.
- Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips.
- Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out.
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side/ alternating with each rep (20)
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
Glute Bridge
- REPS: 12 with 3-count hold
- NOTES:
- Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep.
AFTER LAST SET, REST 1 MINUTE AND GO INTO...
PART #02
Knee-to-stand
- REPS: 15
- SETS: 4
- REST BETWEEN SETS: 30 seconds
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Goblet Squats x KB Swings
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Goblet Squats
- WEIGHT: 15 LB KB
- REPS: 12 down on 5-count-1 count pause/ up on 1
- 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.
KB Swings
(not pictured)
- REPS: 25
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
Deadlift Sumo Stance
- WEIGHT: 2- 15 LB KBs
- REPS: 12 slow
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Starting position sumo stance-- knees and toes facing away from the body-- hips are open. Tuck your butt under your spinal column to avoid overarching the back. You will return to this position at the end of each rep.
- Bend at the waist, your chest moving toward the ground. Upper body positioning: flat back, (no rounding of the shoulders), the torso should remain at maximum length as it moves forward (tight abs, no curving of the lower back).
- Go as far down as you can while maintaining that upper body position, pause slightly and then complete the rep by returning to starting position.
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.