Workout #18
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 Superman
- 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.
Superman
- REPS: 12 up on 1-count/ down on 3
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Plank Jacks
- REPS: 20
- SETS: 1
- NOTES:
- Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Palm-to-toe-sit-ups
- REPS: 6 per side/ alternating with each rep (12 total)
- SETS: 4
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Torso should remain elongated during sit up. You are bending at the waist to touch the palm to toe.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, GO DIRECTLY INTO…
PART #04
Plank Jacks
- REPS: 20
- SETS: 1
- NOTES:
- Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
- SUPERSET: Modified Bench Hip Raises x Sit Back Hold
- SETS: 3
- REST BETWEEN SETS: 40 seconds
Modified Bench Hip Raises
(Can be done on the floor)
- 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.
Sit Back Hold
- DURATION: 20 seconds
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine.
AFTER LAST SET, GO DIRECTLY INTO…
PART #06
Plank Jacks
- REPS: 20
- SETS: 1
- NOTES:
- Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #07
- SUPERSET: Bird Dog Hold x Plank Hold
- SETS: 2
- REST BETWEEN SETS: No Break
Bird Dog Hold
(First Side)
- REPS: 30 seconds per side/ 1 side at a time
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
Bird Dog Hold
(Other Side)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.