Workout #9
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 Bilateral Reach
- SETS: 4
- REST BETWEEN SETS: No break
Plank into Side Plank
- REPS: 10 per side/ alternating with each rep (20 reps total)
- 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.
Bilateral Reach
- REPS: 10 per side with 3 count-hold/ alternating with each rep (20 reps total)
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Reach and Back Jumping Jack
- REPS: 30
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Underhand Row with Chest Against Stability Ball “Bench” x Resistance Band Overhand Overhead Pull Aparts
- SETS: 3
- REST BETWEEN SETS: 1 minute
Underhand Row with Chest Against Stability Ball “Bench”
- WEIGHT: 2- 15 LB. DBs
- REPS: 12 with 3-count hold
- 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.
Resistance Band Overhand Overhead Pull Aparts
- REPS: 20 slow
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reach and Back Jumping Jack
- REPS: 30
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 90 SECONDS AND THEN GO INTO…
PART #05
Angled Lawnmower Rows
(Left Side)
- WEIGHT: 15 LB. DB
- REPS: 12 per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: 1 minute between sets 2 and 3/ no break between 1 and 2 or 3 and 4
- NOTES:- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Angled Lawnmower Rows
(Right Side)
AFTER LAST SET, GO DIRECTLY INTO…
PART #06
Reach and Back Jumping Jack
- REPS: 30
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, REST 1 MINUTE GO INTO…
PART #07
- SUPERSET: Hammer Curl w Palm Rotation x Biceps Curl
- SETS: 4
- REST BETWEEN SETS: 1 minute between sets 2 and 3/ no break between 1 and 2 or 3 and 4
Hammer Curl w Palm Rotation
(Left Side)
- WEIGHT: 10 LB. DBs
- REPS: 12 slow/ 1 arm at a time
- NOTES:
- Don’t rotate palm until the dumbbell is parallel with front of shoulder.
Hammer Curl w Palm Rotation
(Right Side)
Biceps Curl
(Left Side)
- WEIGHT: 10 LB. DB
- REPS: 12 up on 1/ down on 5/ 1 arm at a time
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
Biceps Curl
(Right Side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #08
- SUPERSET: Side Plank Hold x Stability Ball Plank with Fist Pump
- SETS: 2
- REST BETWEEN SETS: 1 minute
Side Plank Hold - Left Side
- DURATION: 30 seconds
- 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.
Stability Ball Plank with Fist Pump
- DURATION: 45 seconds
- NOTES:
- The fist pumps can be really small
- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels
Side Plank Hold - Right Side
- DURATION: 30 seconds
- 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.
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.