Workout #21
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 Stability Ball Thumbs Up Superman
- SETS: 3
- REST BETWEEN SETS: No break
Stability Ball Roll-Out Into Overhead Press
- REPS: 15
- 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.
Stability Ball Thumbs Up Superman
- REPS: 15
- NOTES:
- Keep the arms straight and don’t let your upper traps shrug up.
- 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
- You can do it facing down the floor if there is no stability ball
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Bent Over Row - Underhand Grip x Resistance Band Overhand Pull Aparts – Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4 / 1 minute between 2 and 3
Bent Over Row - Underhand Grip
(Left Side)
- WEIGHT: 25 LB KB
- REPS: 12 per side/ 1 side at a time
- 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
(Right Side)
Resistance Band Overhand Pull Aparts – Hold
- REPS: 20
- 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 #04
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
Plank Row
- WEIGHT: 2-15 LB DBs
- REPS: 6 per side/ alternating with each rep
- SETS: 4
- REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3
- 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.
AFTER LAST SET, GO DIRECTLY INTO…
PART #06
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #07
Incline Bench Biceps Curls
- WEIGHT: 2- 15 LB DBs
- REPS: 10
- SETS: 3
- REST 45 seconds
- NOTES:
- Keep shoulder blades and small of back against the bench for the entire exercise.
- Keep head and neck in a neutral position.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #08
- SUPERSET: Side Plank x T-Superman Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Side Plank
(Left Side)
- REPS: 10 with 3-count hold up top
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank
(Right Side)
T-Superman Hold
- DURATION : 30 seconds
- NOTES:- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
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.