Workout #23
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: Hip Flexor Stretch from Push Up Position x Glute Bridge
- SETS: 2
- REST BETWEEN SETS: No break
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
Glute Bridge
- REPS: 20
- NOTES:
- Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep.
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
Suitcase Deadlift
- WEIGHT: 2-15 LB DBs- REPS: 12 down on 5/ up on 1
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground
- Hips move back as the torso moves forward
- Keep belly button drawn in (tight abs) and back flat
- If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up
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: Sumo Goblet Squat x Against the Wall – Squat
- SETS: 3
- REST BETWEEN SETS: No break
Sumo Goblet Squat
- WEIGHT: 15 LB DB
- REPS: 12 down on 5/ up on 1
- NOTES:
- Before you start, open your hips so your feet end up in a turned out position.
- 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.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.) On Goblet Squat, hold the weight close to the body and just underneath your sternum to help maintain this position.
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
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, 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
Lunges
(Left Side)
- REPS: 6 per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: 1 minute between 2 and 3/ no break
- NOTES:
- Keep your upper body aligned: chest up: shoulders aligned with hips.
- Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning.
- Avoid knees-over toes by squeezing glutes as you move up and down.
Lunges
(Right Side)
AFTER LAST SET, GO DIRECTLY INTO…
PART #08
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
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.