Workout #24
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: Plank into Side Plank x Stability Ball Superman with Pull
- SETS: 3
- REST BETWEEN SETS: No break
Plank into Side Plank
- REPS: 10 per side/ alternating with each rep (20)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Stability Ball Superman with Pull
- REPS: 12 slow
- NOTES:
- Straight arms, straight legs, tight glutes.
- 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.
- Control the landings as your body returns to floor.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Behind the Body Resistance Band Pull Apart
- REPS: 20
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Underhand Row with Chest Against Incline Bench x Pull Overs
- SETS: 3
- REST BETWEEN SETS: 1 minute
Underhand Row with Chest Against Incline Bench
- WEIGHT: 15 LB DBs
- REPS: 15 slow
- NOTES:
- Think of it almost as if you are doing a plank on an angle. Your body should be at its full length and core still needs to be completely engaged.
- Don’t let gravity pull your shoulders in on the way back down from the row.
Pull Overs
- WEIGHT: 25 LB KB
- REPS: 10 slow
- NOTES:
- The challenge here is to keep the small of the back down on the floor. Even though you are lying down, you need to squeeze your glutes and tighten your abs.
- It's very important that you move your arms in a very controlled way-- especially as they move back overhead.
AFTER LAST SET, GO DIRECTLY INTO…
PART #04
Behind the Body Resistance Band Pull Apart
- REPS: 20
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
- SUPERSET: Bent Over Row x Hammer Curl
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Bent Over Row
- WEIGHT: 15- LB DBs
- REPS: 12
- 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.
Hammer Curl
- WEIGHT: 2- 15 LB DBs
- REPS: 8 slow
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, GO DIRECTLY INTO…
PART #06
Behind the Body Resistance Band Pull Apart
- REPS: 20
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #07
- SUPERSET: Plank Hold x ISO-Prone Cobra Hold
- SETS: 3
- REST BETWEEN SETS: 20 seconds
Plank Hold
- DURATION: 40 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
ISO-Prone Cobra Hold
- DURATION: 40 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.