Workout #6
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 Pass
- SETS: 3
- REST BETWEEN SETS: No break
Stability Ball Roll-Out Into Overhead Press
- REPS: 15 with 3-count hold in plank position
- 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 Pass
- REPS: 10 slow
- NOTES:- This is primarily a core exercise so the challenge is to keep the core stable as your arms and legs move.
-Your entire torso including the small of your back should be firmly on the mat the entire time. Take time to reset in between each rep.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Palm-to-toe-sit-ups
- REPS: 10 per side/ alternating with each rep (20 total)
- SETS: 4
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Torso should remain elongated during sit up. You are bending at the waist to touch the palm to toe.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Plank with Foot Raise x Bird Dog Hold
- SETS: 4
- REST BETWEEN SETS: No break
Plank with Foot Raise
(forearms on stability ball)
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
Bird Dog Hold
- DURATION: 45 seconds/ 1 side at a time
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
Bird Dog Hold
(Other Side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERTSET: Modified Bench Hip Raises x Sit Back Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Modified Bench Hip Raises
- REPS: 15
- NOTES:- Use your lower abdominal muscles to get your butt into the air.
- Slow, controlled descent. Delay the point at which your butt returns to the bench as much as possible. This is the hardest part of the exercise.
Sit Back Hold
- DURATION: 30 seconds
- NOTES:
- Sit Up straight with legs out in front of you, as much bend in the knees as is necessary.
- With your arms straight out in front of you and relaxed shoulders, lean back as far as you can without rounding shoulders or curving spine.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Burpees
- REPS: 20
- SETS: 1
- NOTES:- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
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.