Workout #19
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 w Superman x Stability Ball Plank with Fist Pump
- SETS: 3
- REST BETWEEN SETS: No break
Stability Ball w Superman
- REPS: 12
- NOTES:
- Shoulder blades should pull together and down in this position
- If you start to feel too much pressure the neck as you hold this position, look down slightly
Stability Ball Plank with Fist Pump
- DURATION: 40 seconds
- NOTES:
- The fist pumps can be really small
- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Push Ups
- REPS: 12
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Chest Press with Hips Elevated
(Left Side)
- WEIGHT: 25 LB KB
- REPS: 10 per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4/1 minute between 2 and 3
- NOTES:
- Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set.
- Easy landings and controlled movement as your arms move back to the floor.
Chest Press with Hips Elevated
(Right Side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
- SUPERSET: Incline Bench Modified Skull Crusher x Underhand Incline Bench Press
- SETS: 3
- REST BETWEEN SETS: 1 minute
Incline Bench Modified Skull Crusher
- WEIGHT: 2- 15 LB DBs
- REPS: 10
- 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.
Underhand Incline Bench Press
- WEIGHT: 2- 15 LB DBs
- REPS: 12 up on 1/ down on 5
- NOTES:
- 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 should 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.) Your palms are facing in the direction of the top of the body.
- Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
AFTER LAST SET, GO DIRECTLY INTO…
PART #05
Push Ups
- REPS: 12
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #06
- SUPERSET: Angled Shoulder Flies x Behind the Neck Triceps Extension
- SETS: 3
- REST BETWEEN SETS: No break
Angled Shoulder Flies
- WEIGHT: 2- 5 LB DBs
- REPS: 8 slow
- 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.
Behind the Neck Triceps Extension
- WEIGHT: 35 LB KB
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, GO DIRECTLY INTO…
PART #07
- SUPERSET: Push Ups x ISO-Prone Cobra
- SETS: 1
Push Ups
- REPS: 12
- SETS: 1
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
ISO-Prone Cobra
- DURATION: 45 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 and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
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.