Workout #2
Hi Richie!
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: Iso-Burpees x Reaching Squat Jump
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Iso-Burpees
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Reaching Squat Jump
- REPS: 25
- 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, GO DIRECTLY INTO 30 KB SWINGS (not pictured)
AND THEN REST 1 MINUTE AND THEN GO INTO...
PART #02
Goblet Squats
- WEIGHT:45 LB DB
- REPS: 10-12 down on 4-count/ up on 1
- SETS: 3
- REST BETWEEN SETS: 45 seconds
- NOTES:
- 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.
AFTER LAST, GO DIRECTLY INTO 30 KB SWINGS (not pictured)
AND THEN REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Against the Wall – Deadlift x Against the Wall – Squat
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Against the Wall – Deadlift
- WEIGHT: 45 LB DB
- REPS: 12 down on 4-count-slight pause- up on 1
- NOTES:
- Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Shoulder blades firmly against the wall. Tuck your butt under your spinal column so the small of your back rests against the wall. You will return to this position at the end of each rep.
- Bend at the waist, your chest moving toward the ground. Upper body positioning: flat back, (no rounding of the shoulders), the torso should remain at maximum length as it moves forward (tight abs, no curving of the lower back).
- Go as far down as you can while maintaining that upper body position, pause. You should feel your hamstrings, glutes.
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, GO DIRECTLY INTO 30 KB SWINGS (not pictured)
AND THEN REST 1 MINUTE AND THEN GO INTO...
PART #04
Step to Lunge
- REPS: 6 per side/ alternating with each rep (12 total)
- SETS: 4
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
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.