Workout #20
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: Iso-Burpee x Burpees x Overhead Squat
- SETS: 4
- REST BETWEEN SETS: 45 seconds between sets 2 and 3 / No break between 1 and 2 or 3 and 4
Iso-Burpees
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Burpees
- REPS: 10
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
Overhead Squat
- REPS: 12 slow
- NOTES:
- The 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.
- As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this.
- Keep your core engaged to prevent over-arching of the back.
AFTER LAST SET, REST 1 MINUTE AND GO INTO...
PART #02
- SUPERSET: Reverse Lunge x Against the Wall – Squat
- SETS: 4
- REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4 / 1 minute between 2 and 3
Reverse Lunge
- REPS: 5 per side/ alternating
- NOTES:
- Take a step back.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Against the Wall – Squat
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against the wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Knee-to-stand with Hop x KB Swings
- SETS: 4
- REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4 / 1 minute between 2 and 3
Knee-to-stand with Hop
(Sets 1 & 3 - Left Side)
- REPS: 12
- 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.
Knee-to-stand with Hop
(Sets 2 & 4 - Right Side)
- REPS: 12
- 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.
KB Swings
(not pictured)
- WEIGHT: 25 LB KB
- REPS: 25
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
- SUPERSET: Leg Raise x Glute Bridge Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4 / 1 minute between 2 and 3
Leg Raise
- REPS: 10
- NOTES:
- Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground.
- Keep your legs completely straight and feet pointed.
- Controlled movement as legs return to floor.
Glute Bridge Hold
- DURATION: 40 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
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.