Workout #22
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: Dynamic Child’s Pose x Forearm Push Ups
- SETS: 3
- REST BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 12 with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Forearm Push Ups
- REPS: 10
- NOTES:
- If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep.
- Careful not to let the back sag.
AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO...
PART #02
Triceps Dips
- REPS: 15
- SETS: 1
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Flat Bench Press
- WEIGHT: 2-25 LB KB
- REPS: 12 up on 1/ down on 5
- SETS: 3
- REST BETWEEN SETS: 1 minute
- NOTES:
- Starting position: 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 s hould 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.)
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #04
Shoulder Press Neutral Grip
- WEIGHT: 2- 10 LB DBs
- REPS: 12 up on 1/ down on 4
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO…
PART #05
Triceps Dips
- REPS: 15
- SETS: 1
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #06
Incline Close Grip DB Press
- WEIGHT: 15 LB DBs
- REPS: 12 up on 1/ down on 5
- SETS: 3
- REST BETWEEN SETS: 1 minute
- NOTES:
- 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, REST 30 SECONDS AND THEN GO INTO…
PART #07
Triceps Dips
- REPS: 15
- SETS: 1
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #08
- SUPERSET: Iron Butterfly x ISO-Prone Cobra Hold
- SETS: 3
- REST BETWEEN SETS: No break
Iron Butterfly
- REPS: 12
- NOTES:
- You can use the momentum of your arms and knees moving in to get your torso off the mat
- Chest forward, the body must remain at maximum length with each rep
ISO-Prone Cobra Hold
- DURATION: 30 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.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) 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.