Workout #3
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 Jumping Jacks
- SETS: 3
- REST IN 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.
Jumping Jacks
- REPS: 30
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Plank with Shoulder Taps x Bilateral Reach
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Plank with Shoulder Taps
- REPS: 12 per side/ alternating with each rep (24 total)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
Bilateral Reach
- DURATION: 10 per side with 2-count hold/ alternating with each rep (20 total)
- 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 #03
Plank Jacks
- REPS: 30
- 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 #04
- SUPERSET: Straight Arm Sit Up x Leg Raise Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Straight Arm Sit Up
- REPS: 12
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
Leg Raise Hold
- DURATION: 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Plank Jacks
- REPS: 30
- 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 #06
Side Plank
Left Side
- REPS: 10 per side/ 1 side at a time
- SETS: 4
- REST IN BETWEEN SETS: 1 minute in between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4
- 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
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Plank Jacks
- REPS: 30
- 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.