https://fitasbuck.com/services daily 0.75 2020-07-17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1578429811438-4BQRFUO4H5SW0X9DQDGS/Buckley+19+%2304+%2853+of+268%29.jpg Fit as Buck Services - The Buck Up Program Doing the same thing over and over and getting the same results? (Or worse— not getting ANY results?) You need The Buck Up: A 6-week Fitness Kick in the A** https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569707133064-LE15XAVO0OR4P4UX019G/5-17-19+Buckley+06+%281603+of+2016%29.jpg Fit as Buck Services - Streaming Personal Training Streaming personal training sessions conducted with expertise, compassion, and positivity. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1562800193792-IXU7YUYMFT6NAGEMOKIT/04+20+19+Buckley+Portraits+%2825+of+293%29.jpg Fit as Buck Services - Personal Program Design & Coaching Workouts designed to meet your personal goals, needs, and fitness level. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1562800484374-U3O0B90NE9386KSCLKHJ/04+20+19+Buckley+Portraits+%28275+of+293%29.jpg Fit as Buck Services - 30-Minute Sessions For a limited time only, I am offering 30-minute sessions. Please contact me for more info and rates. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1578694044798-7JEMXBFEGXSBDHCO8VMJ/image-asset.jpeg Fit as Buck Services - BLOG & SAMPLE WORKOUTS Health & Fitness Content https://fitasbuck.com/blogg daily 0.75 2021-02-03 https://fitasbuck.com/blogg/why-does-exercise-suck monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/liquid-crack monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/is-cardio-making-me-fat monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/stop-smoking-crack-start-working-out monthly 0.5 2020-09-14 https://fitasbuck.com/blogg/3-fitness-phrases-that-should-die monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/grandma-didnt-do-crossfit monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/i-couldnt-stand-up monthly 0.5 2019-10-30 https://fitasbuck.com/blogg/how-to-engage-your-core monthly 0.5 2019-10-30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1571922446944-DGWALQZ6OX8JYSVRYRN2/Engaging+the+Core.gif Blogg - How to Engage Your Core Remember: 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1571922220887-B4KX1LKJAWORH7O0LN4B/DSC00011.jpg Blogg - How to Engage Your Core https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1571922219793-X9Y8PYEF4LW9LAZS84WY/DSC00012.jpg Blogg - How to Engage Your Core https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1571922355819-4UR2B2PN78NIK762RRP6/DSC00013.jpg Blogg - How to Engage Your Core https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1571922355397-DJ5DSJAIXH2KSPZQ6WUJ/DSC00014.jpg Blogg - How to Engage Your Core https://fitasbuck.com/blogg/2020-the-year-you-build-your-dream-body monthly 0.5 2020-01-07 https://fitasbuck.com/blogg/do-you-have-knee-pain-when-you-squat monthly 0.5 2020-01-30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1579489867079-KYWPLT9P5S8PO1R7HI3L/Against+the+Wall+-+Stability+Ball+Squat Blogg - Do you have knee pain when you squat? Instead of doing traditional squats try using a stability ball against a wall: - The ball should be placed just above your butt. - Stand up straight with feet out in front of your torso. - Move your hips back behind you and slowly use the ball to move closer to the floor. Think of this as more of back and forth exercise as opposed to up and down. - Keep your chest up and your head in a neutral position - Don’t go any further down than you are capable of. The old school gym bro “ass to the grass” maxim doesn’t mean a damn thing if your form is compromised. Squatting like this with these things in mind will not only take pressure off of your knees, but will strengthen your hams, glutes and stabilizing muscles, which will eventually alleviate knee pain in the future. https://fitasbuck.com/blogg/what-hurts-exercise-will-help monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1592267384288-APLUJB53N1IMB7M5J54S/Glute+Bridge+Hold.jpg Blogg - What hurts? Exercise will help! - Glute Bridge Hold - Squeeze your glutes. - You will likely feel this in your lower and middle back-- that's okay. - Hold 20-60 seconds https://fitasbuck.com/blogg/pain-in-the-neck-this-exercise-will-help monthly 0.5 2020-06-19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1592592705356-IKHKGOIGBAK01T2RQE3Z/Iso-Prone+Cobra Blogg - Pain in the neck? This Exercise Will Help - Iso-Prone Cobra - 8-10 reps with 3-count hold - Facedown, palms facing the floor. - Pull your shoulder blades together and hold. - From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) - Hold this position for a 3-count and then release. https://fitasbuck.com/blogg/fix-your-f-ed-up-shoulders monthly 0.5 2020-06-19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1592593524733-7IW7O3CQXFY541RWCD2V/Resistance+Band+Pull+Apart Blogg - Fix Your F-ed Up Shoulders - Resistance Band Pull Apart - 10 reps with 2-count hold - Keep wrists straight and squeeze your shoulder blades together https://fitasbuck.com/blogg/happy-4th-of-july monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1593638006909-X6R6Q43QPHI64IY8HRV6/Squats Blogg - Happy 4th of July! - 15 Squats https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1593637978483-OBL9ZH69O20GK5JUK0Y0/Push+Ups Blogg - Happy 4th of July! - 10 Push Ups https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1593638048681-NLNOT2Y2MZFHND2R07ON/Plank+Hold Blogg - Happy 4th of July! - 30 Seconds Plank Hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1593638077630-VDQC30KAAZXF51FE5E55/Lunges Blogg - Happy 4th of July! - 12 Lunges (6 per side) https://fitasbuck.com/blogg/summer-plank-party monthly 0.5 2020-07-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594673841468-J5JZSJLK6TWQX1JK9ABN/Side+Plank+Hold Blogg - Summer Plank Party https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594673759299-RRK6LJ1S3EJBBKPN5N4R/Plank+Hold Blogg - Summer Plank Party https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594673793899-S0VV4JZ1ZBD6NZ39G7ZR/Plank+with+Shoulder+Taps Blogg - Summer Plank Party https://fitasbuck.com/blogg/the-buckley-bbq-special monthly 0.5 2020-07-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595286873750-9ZNOO93SH4P9UKURCHV7/Table+Jumps.gif Blogg - The Buckley BBQ Special https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595286885417-U9F26FWWGEYXS1RH7QQN/Triceps+Dip.gif Blogg - The Buckley BBQ Special https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595286882172-AZ8CGJ43NO0VB4DD1DFT/One-legged+Push+Ups.gif Blogg - The Buckley BBQ Special https://fitasbuck.com/blogg/push-up-circuit monthly 0.5 2020-07-28 https://fitasbuck.com/blogg/5-benefits-of-online-personal-training monthly 0.5 2021-01-26 https://fitasbuck.com/blogg/baby-got-back-pain monthly 0.5 2020-08-21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1598044459867-N81FYDWPRAX2CPSYYQX2/Upside+Down+Turtle Blogg - BABY GOT BACK… PAIN - Upside Down Turtle - REPS: 10-12 with a 3-count hold - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1598044536602-H92Z7DFM91C1MQMYRYUN/Dynamic+Child%E2%80%99s+Pose Blogg - BABY GOT BACK… PAIN - Dynamic Child’s Pose - REPS: 8-10 slow with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1598044599747-98Q0JEU7TLA724F4X9XP/Bilateral+Reach Blogg - BABY GOT BACK… PAIN - Bilateral Reach - REPS: 10 per side with 3-count hold/ alternating sides with each rep (20 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. https://fitasbuck.com/blogg/the-superman monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1598545930403-JVZAYPI8TVWXZXEEVIMP/Supermans.gif Blogg - The Superman - Supermans - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://fitasbuck.com/blogg/swing-my-kettle-bell monthly 0.5 2021-01-26 https://fitasbuck.com/blogg/sit-happens-fix-your-hip-pain monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1599503926356-TFHG6EAR2X430UIJ8ON0/Step+Out+from+All+Fours Blogg - Sit Happens: Fix Your Hip Pain - Step Out from All Fours - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1599504375971-DMB5X32OWAVXQDXVOH1Z/Wide+Stance+Inside+Heel+Taps Blogg - Sit Happens: Fix Your Hip Pain - Wide Stance Inside Heel Taps - From a wide stance with your hips open: keep one leg straight. Allow your other knee to bend as you move your hips 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1599505052623-U645HJL27NJAZ35HNF5Y/Dynamic+Child%E2%80%99s+Pose Blogg - Sit Happens: Fix Your Hip Pain - Dynamic Child’s Pose - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://fitasbuck.com/blogg/shoulder-warm-up monthly 0.5 2021-01-26 https://fitasbuck.com/blogg/got-tech-neck-try-this monthly 0.5 2021-01-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1601339430779-89CX3ARI8HABQM2UAFYT/Backstrokes.jpg Blogg - GOT TECH NECK? TRY THIS https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1601339429507-C3BZ5FAF6D0PNIY1ONAM/Backstrokes+2.jpg Blogg - GOT TECH NECK? TRY THIS https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1601339429508-7J29X4LRG5K5GXFRP86U/Backstrokes+3.jpg Blogg - GOT TECH NECK? TRY THIS https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1601339430060-VCU31D2MPE49YHXZZT2R/Backstrokes+4.jpg Blogg - GOT TECH NECK? TRY THIS https://fitasbuck.com/blogg/childbirth-is-an-epic-athletic-feat monthly 0.5 2020-10-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1602547913874-2RDWV0QTKU2771TLE7SB/side+plank.jpg Blogg - Childbirth is an epic athletic feat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1602597157012-JIN9SNLHV16C054FC2IN/cat+and+cow+2.png Blogg - Childbirth is an epic athletic feat https://fitasbuck.com/blogg/fitness-is-a-choice-and-you-should-choose-it monthly 0.5 2020-10-19 https://fitasbuck.com/blogg/be-a-fitness-hero monthly 0.5 2021-02-03 https://fitasbuck.com/blogg/category/fitness+advice monthly 0.5 https://fitasbuck.com/blogg/category/workout+sample monthly 0.5 https://fitasbuck.com/home daily 1.0 2024-01-21 https://fitasbuck.com/debbie-goldfarb-workouts daily 0.75 2019-08-04 https://fitasbuck.com/debbie-goldfarb-workouts/8-06-19 monthly 0.5 2019-08-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952513798-E2Q1W50CB13LKL5WT1MG/Child+Pose+-+Hold+for+10+seconds Debbie Goldfarb Workouts - August 6th, 2019 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564940018314-JR4A18HH298URKXPTGHC/How+to+engage+your+core Debbie Goldfarb Workouts - August 6th, 2019 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952318626-7G6J4RSUKJA0GWSY0GCG/Child+Pose+-+Hold+for+10+seconds Debbie Goldfarb Workouts - August 6th, 2019 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951537658-EAG31J7M1QSKU6YTI05J/Knee+to+Stand Debbie Goldfarb Workouts - August 6th, 2019 - Knee to Stand - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 30 seconds Notes: - Be sure to keep your shoulders back and your chest up as you move - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down - Alternate which foot you step up with first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952219586-XQ1D4YH3PATO7ZME0FX3/Reach+Under+and+Open Debbie Goldfarb Workouts - August 6th, 2019 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952371639-MZ6YDHNO2D3GJAUC7AKN/Hold+for+10+seconds Debbie Goldfarb Workouts - August 6th, 2019 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564950813792-YFOFFENBXYGK6P2CFYNQ/Iron+Butterfly Debbie Goldfarb Workouts - August 6th, 2019 - Iron Butterfly - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - You can use the momentum of your arms and knees moving in to get your torso off the mat. - Chest forward, the body must remain at maximum length with each rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951753952-FQPCSGBMVBQSXJJCEQLV/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951754144-03EMZO6A2XP5USMK8QXJ/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951767779-9NQ7CJXKGRCOCTXI992P/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564943646311-6W30IBKEBYXEIE5QPP4C/X+Behind+the+head Debbie Goldfarb Workouts - August 6th, 2019 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952543260-3LLKAUV3E2PCVA7EKFLI/Child+Pose+-+Hold+for+10+seconds Debbie Goldfarb Workouts - August 6th, 2019 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949627168-R7DUZ135D7GLAN3C11SP/Reach+and+Open Debbie Goldfarb Workouts - August 6th, 2019 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949865098-MTHOFHUH91K2Y66ACGO3/Walkouts Debbie Goldfarb Workouts - August 6th, 2019 - Walkouts - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - Make sure you get all the way out to push up position on each rep - Pause for a moment when you get there and make sure core is engaged https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949805049-S88Q8OS0B8HC7XEJFGO0/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb Workouts - August 6th, 2019 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564952246914-RV609TZ1605C49QKMKJ0/Knee+Roll+Overs Debbie Goldfarb Workouts - August 6th, 2019 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564963246123-JA3CYZOG7N7YZFN612AY/Jumping+Jacks Debbie Goldfarb Workouts - August 6th, 2019 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949602735-445EQ1CFH4ZKU7IY9BIZ/This+Guy Debbie Goldfarb Workouts - August 6th, 2019 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564963956479-UQODWR4JUOS6CUWSYXR0/Jumping+Jacks Debbie Goldfarb Workouts - August 6th, 2019 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949961253-222FO5ZDF2DHEZH1ZPF0/Plank+with+Shoulder+Taps Debbie Goldfarb Workouts - August 6th, 2019 - Plank with Shoulder Taps - REPS: 6 per side/ alternating with each rep Notes: - Shoulders and hips aligned on the side that is stabilizing (not tapping) - Alternate which shoulder you tap first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949770792-700WTRBBALG4VKT9E5DM/Standing+Kick+Butts Debbie Goldfarb Workouts - August 6th, 2019 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951627684-H9MIF5LLHQ5K5AU4MGHZ/5-17-19+Buckley+06+%281334+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951640429-Z9WOA0EGUHO5WPN625QS/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564951639520-VI9EAY5PBPK6U6O3S4G0/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb Workouts - August 6th, 2019 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564963502508-I3OQ4N2FANCM2AXN67QS/Jumping+Jack Debbie Goldfarb Workouts - August 6th, 2019 - Jumping Jack - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949739474-J96IY0Q18DWIETKLHEHX/March+in+Place Debbie Goldfarb Workouts - August 6th, 2019 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564950213230-UXWIQBHMZNX0JCVFUW50/W-Superman+Hold Debbie Goldfarb Workouts - August 6th, 2019 - W-Superman Hold - DURATION: 30 seconds Notes: - Squeeze shoulder blades together - Try to get your thumbs as far away from the rest of the body as possible - Keep your head in a neutral position https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564949666246-9CD3OVRYMKRJIBRHEO3E/Palms+Out+and+Up Debbie Goldfarb Workouts - August 6th, 2019 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564963808871-4T7H2PTWVPRFGB1RGRC9/Glute+Bridge Debbie Goldfarb Workouts - August 6th, 2019 - Glute Bridge - REPS: 12 with 3-count hold Notes: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://fitasbuck.com/buck-up-library-of-exercises daily 0.75 2019-12-20 https://fitasbuck.com/buck-up-library-of-exercises/test monthly 0.5 2019-12-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576871260669-4ENR27G6HFMQZU4NRFJ1/Push+Ups Buck Up - Library of Exercises - Test - Push Ups - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576871230972-X6D7U9P1TADVW84B0OEA/image-asset.gif Buck Up - Library of Exercises - Test - Superman Lorem Ipsum https://fitasbuck.com/buy daily 0.75 2019-07-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1562803143962-BBBVLO76JZ0JAW5LWVC6/Buckley+19+%2302+%28485+of+1531%29.jpg Buy https://fitasbuck.com/fit-as-buck-packages daily 0.75 2024-01-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564774266182-ET0O34J014XAEHV7LFF8/fitasbuck_in-person-personal-training-1session+b.png Personal Training Packages - Personal Training - 1 Session - $180.00 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595014194074-TMFB62J4KACX3A4GSEJ3/1.png Personal Training Packages - Personal Training - 10 Sessions - $1,400 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595014201833-8LVTPW8DUYRAI40JOB3F/2.png Personal Training Packages - Personal Training - 20 Sessions - $2,500 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564163567770-NHJFFS3EAD9WBFOXWVJP/Hybrid+Packages Personal Training Packages - In-Person Training Packages I offer in-person training sessions in Manhattan. Please contact me for more info and rates. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1562954030048-PFGWBJAR4Z10A94984FT/5-17-19+Buckley+06+%281763+of+2016%29.jpg Personal Training Packages https://fitasbuck.com/blog daily 0.75 2021-01-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1563730501872-2U2U3BMXD97DO60YZAQM/5-17-19+Buckley+06+%281548+of+2016%29.jpg Blog & Sample Workouts https://fitasbuck.com/contact daily 0.75 2019-07-21 https://fitasbuck.com/waiver daily 0.75 2019-09-28 https://images.squarespace-cdn.com/content/v1/54061d7fe4b0ee7f1c8414eb/1411660351893-TWSYOTOGC744NVFTE4NN/plain_blue.png Waiver https://fitasbuck.com/hello-there daily 0.75 2019-08-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564335456663-FZB8N2L49W2KZVHWEFQH/fitasbuck_blackbg.png Hello there https://fitasbuck.com/template daily 0.75 2019-08-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open TEMPLATE - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds TEMPLATE - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds TEMPLATE - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place TEMPLATE - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds TEMPLATE - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts TEMPLATE - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open TEMPLATE - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up TEMPLATE - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core TEMPLATE - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds TEMPLATE - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps TEMPLATE - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy TEMPLATE - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg TEMPLATE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head TEMPLATE - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs TEMPLATE - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/debbie-goldfarb-workout-2 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118547027-CH2XZPRSJUODGL2JA5IV/Wall+Squat+Hold Debbie Goldfarb - Workout 2 - Wall Squat Hold - DURATION: 30 seconds - NOTES: - Keep blades pressed back against wall. - Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118338453-8ZUXZ9HKNCT6IJYLWWDH/Wall+Squat+Hold Debbie Goldfarb - Workout 2 - Wall Squat Hold - DURATION: 30 seconds - NOTES: - Keep blades pressed back against wall. - Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118120983-R9UG42LC2YFRK8JVC95A/Reaching+Squat+Jumps Debbie Goldfarb - Workout 2 - Reaching Squat Jumps - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118170313-SQEIO8HHYHR2Z8EK2I5H/Step+Out+From+All+Fours Debbie Goldfarb - Workout 2 - Step Out From All Fours - REPS: 10 per side with a 2-count pause on each rep/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565119690746-EIE95I82E8XF6C8BIA45/Resistance+Band+Overhead+Pull+Aparts Debbie Goldfarb - Workout 2 - Resistance Band Overhead Pull Aparts - RESISTANCE BAND COLOR: Green - REPS: 10 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118704780-4AB8M3IRLSVAPCEYLDZA/Bird+Dogs Debbie Goldfarb - Workout 2 - Bird Dogs - REPS: 10 per side with 3-count hold/ 1 side at a time - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118633115-ULG8TJFO303472GQ1MBC/Superman+with+Pull Debbie Goldfarb - Workout 2 - Superman with Pull - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - NOTES: - Be sure not to crane your neck. Head should remain in a neutral position. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565119634055-ZTHITAGY07EM9385W479/Resistance+Band+Underhand+Pull+Apart Debbie Goldfarb - Workout 2 - Resistance Band Underhand Pull Apart - RESISTANCE BAND COLOR: Blue - REPS: 10 with 3-count hold on each rep - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118440813-J9FZFITTM6XILM5PNIGM/Glute+Bridge+Hold Debbie Goldfarb - Workout 2 - Glute Bridge Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 2 https://fitasbuck.com/debbie-goldfarb-workout-3 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121797579-WYSZ9NGLZNLLKKRFJYOU/Straight+Arm+Sit+Ups Debbie Goldfarb - Workout 3 - Straight Arm Sit Ups - REPS: 12 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: -Lead with your chest on the way up. (Don’t round shoulders) -Keep torso completely elongated. -Bend your knees as much as needed but as little as possible https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121124949-X3G3OPWSBJ8UUAS50UY2/Scapular+Push+Ups Debbie Goldfarb - Workout 3 - Scapular Push Ups - REPS: 10 slow - SETS: 1 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121894763-ICBC86ZKLF6QACEG7HEL/Plank+Hold Debbie Goldfarb - Workout 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121218069-00ZT2I3ZDS7AZBFYBVBK/Bodyweight+Squat Debbie Goldfarb - Workout 3 - Bodyweight Squat - RESP: 12-15 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121165112-IHZC6LU73AKWZ0N1TI0K/Push+Ups Debbie Goldfarb - Workout 3 - Push Ups - REPS: 6-8 - SETS: 3 - REST IN BETWEEN SETS: 1 minute - NOTES: - Keep your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, that’s enough. - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565126834433-Y6QLGNOX86ZO3RP2HZTG/Lunges+-+right+side Debbie Goldfarb - Workout 3 - Lunges (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565126677469-M4XP22QJFQZAJJQ6R6LF/Lunges+-+Left+Side Debbie Goldfarb - Workout 3 - Lunges (left side) - REPS: 5 per side/ 1 side at time - SETS: 4 - REST IN BETWEEN SETS: 1 minute rest in between sets 2 and 3 (no rest between other sets) - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121256042-KHWHYEGAH486XZG857SY/Plank+Hold Debbie Goldfarb - Workout 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121749201-XK0CLHEN2RLTU1G9T9ZH/Plank+Hold Debbie Goldfarb - Workout 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 3 - Reach and Open - 10 reps https://fitasbuck.com/debbie-goldfarb-workout-4 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374583497-ZTLOLUA51HPB93T015GC/Dynamic+Child%E2%80%99s+Pose Debbie Goldfarb - Workout 4 - Dynamic Child’s Pose - REPS: 10 slow - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565375049201-0RSWP5UXW741G5ECVPS5/Reach+and+Back+Jumping+Jacks Debbie Goldfarb - Workout 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547220999-0CAJHBSOGLD1QOJCCVXM/Reach+and+Back+Jumping+Jacks Debbie Goldfarb - Workout 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459849091-NSO2H4ERB0UOJEWBQMMU/Hip+Flexor+Stretch+Standing Debbie Goldfarb - Workout 4 - Hip Flexor Stretch Standing (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459819849-XO7LV8V96ULE8IJOSR22/Hip+Flexor+Stretch+Standing Debbie Goldfarb - Workout 4 - Hip Flexor Stretch Standing (left side) - REPS: 10 per side/ 1 side at a time (20 total) - SETS: 2 - REST IN BETWEEN SETS: No break - NOTES: - You are bending at the waist. The rest of your body should be firmly planted as you twist. - Stand up straight and take your time; slow, controlled movement https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547139583-6VP4DEAICPB41N5T1OP0/Walkouts Debbie Goldfarb - Workout 4 - Walkouts - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547461347-SVPFT00WFI1SDL4Z56H2/Bilateral+Reach+Hold+-+first+side Debbie Goldfarb - Workout 4 - Bilateral Reach Hold (first side) - DURATION: 30 seconds per side - SETS: 2 - REST IN BETWEEN SETS: No break - NOTES: - Keep arms and legs straight as you reach - You will feel this in your middle back https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374860781-3QHHEI5AMIP1VTGMSQF4/ISO-Prone+Cobra+Hold Debbie Goldfarb - Workout 4 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374788542-68OK7592NU9KTQRTZA2G/Palm-to-forearm+Plank Debbie Goldfarb - Workout 4 - Palm-to-forearm Plank - REPS: 6 - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374751829-Z08ZQYICJW78QJZ96QDS/Reach+and+Back+Jumping+Jacks Debbie Goldfarb - Workout 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565460103245-S8TPJLX4UO3YI6PNB1Q9/Sit+Back+Hold Debbie Goldfarb - Workout 4 - Sit Back Hold - DURATION: 20 seconds - NOTES: - Sit back as far as you can while maintaining complete core engagement - As much bend in the knees as needed - If your core starts shaking that’s okay— it means you are doing this correctly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374998490-IEET8KH7B3CDEYC2PI9M/Leg+Raise+Hold Debbie Goldfarb - Workout 4 - Leg Raise Hold - DURATION: 20 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547498376-7EI8ASCOT0U8NYFPJJJE/Bilateral+Reach+Hold+-+other+side Debbie Goldfarb - Workout 4 - Bilateral Reach Hold (other side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 4 https://fitasbuck.com/jay-casale-workout-1 daily 0.75 2019-08-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457901721-TSUMIPMYUI20UU6UH8X2/Reaching+Squat+Jump Jay Casale - Workout 1 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459016302-BR4FV6NVTRZGG68ITD82/Step+to+Side+Lunge+-+Left Jay Casale - Workout 1 - Step-to-side Lunge (left side) - REPS: 8 per side - NOTES: - The knee bends as your butt shifts back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457861316-YLC67VHFUQY1CI8Y5KJA/Goblet+Squat Jay Casale - Workout 1 - Goblet Squat - WEIGHT: 35 LB DB - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457776444-IX1XSY416FNACMSL49GR/Stiff-legged+Deadlift Jay Casale - Workout 1 - Stiff-legged Deadlift - WEIGHT: 2- 25 LB DBs - REPS: 12 reps slow - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457819696-VZGFZ9V5AI3QUEWRH836/Burpees Jay Casale - Workout 1 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459054132-8KEMH2ZRY8GINA24SRDC/Step+to+Side+Lunge+-+Right Jay Casale - Workout 1 - Step-to-side Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457719095-443YLG8T6CVBIP7916YR/Moving+Glute+Bridges Jay Casale - Workout 1 - Moving Glute Bridges - REPS: 20 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565461175368-XHVCTU3QZGHM91L1DISO/Bird+Dog+Hold Jay Casale - Workout 1 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457396151-OXDRUS40H41A4W5K2PNM/Hip+Flexor+Stretch+from+Push+Up+Position Jay Casale - Workout 1 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side w/ 3-count hold/ alternating with each rep (20 total) - NOTES: -soft landings on your feet -torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565460985572-JF73SXPEO39ZWX42GP5E/Bird+Dog+Hold+-+Side+1 Jay Casale - Workout 1 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565458008547-019R08UQ37F1033XEW77/Step+to+Lunge+-+Right+Side Jay Casale - Workout 1 - Step to Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457966175-L6KEDGBMF8KC06ZUN991/Step+to+Lunge+-+Left+Side Jay Casale - Workout 1 - Step to Lunge (left side) - REPS: 8 per side/ 1 side at a time - NOTES: -make sure you are firmly planted. Your weight shifted back before you bend the knee -Tuck your butt under your torso to avoid knee rolling over toes https://fitasbuck.com/debbie-goldfarb-workout-6 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723036659-MPTZPH2OY6XZDXL9O35G/I-Hops Debbie Goldfarb - Workout 6 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722869032-TYP4Y5ODU4GOH4IHYYCT/Goblet+Squat Debbie Goldfarb - Workout 6 - Goblet Squat - WEIGHT: 15 pound DB - REPS: 10 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723169613-AWKKLRRFRQFPX68U5LIL/Mat+Chest+Press Debbie Goldfarb - Workout 6 - Mat Chest Press - WEIGHT: 2- 10 pound DBs - REPS: 12-15 slow - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723124866-KK0OG7U0MSNJEQTC34VZ/Hammer+Curls Debbie Goldfarb - Workout 6 - Hammer Curls - WEIGHT: 2- 10 LB DBs - REPS: 10 - NOTES: - Keep your arms close to your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722835520-XBNV1U5QEDD2Y5B6RJQP/I-Hops Debbie Goldfarb - Workout 6 - I-Hops - REPS: 20 - SETS: 1 - NOTES:- Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722681788-XE7VEJMVWCX9JEVSHFVH/Plank+with+Shoulder+Taps Debbie Goldfarb - Workout 6 - Plank with Shoulder Taps - REPS: 6 per side/ alternating with each rep (12 total) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723077659-4VDGOUYA9XSRKEIJCONV/Stiff-legged+Deadlift Debbie Goldfarb - Workout 6 - Stiff-legged Deadlift - WEIGHT: 2- 10 LB DBs - REPS: 15 slow - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723369341-WEJ0OHI3P2F8H064K0X5/Upside+Down+Turtle+Hold Debbie Goldfarb - Workout 6 - Upside Down Turtle Hold - DURATION: 30 seconds - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723282100-0V2H0HWX1CXGK94P9U46/Up+and+Over+Sit+Ups Debbie Goldfarb - Workout 6 - Up and Over Sit Ups - REPS: 10 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722909775-LE326PF1SF3LSNV9ZE68/Neutral+Grip+Shoulder+Press Debbie Goldfarb - Workout 6 - Neutral Grip Shoulder Press - WEIGHT: 2-10 LB DBs - REPS: 10 slow - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565723231424-TDF7J8GJNH1IIE2AB5ER/Glute+Bridge+Hold Debbie Goldfarb - Workout 6 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722626147-Y1C1KHJP2KO0L08Y6IHI/ISO-Burpee Debbie Goldfarb - Workout 6 - ISO-Burpee - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 6 https://fitasbuck.com/debbie-goldfarb-workout-5 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726467920-J9ID19V0ZYBMTMVIVM9V/Glute+Bridge+Hold Debbie Goldfarb - Workout 5 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726636521-QDV09Q5PTN81SJ80596K/Side+Plank+Hold+%28left+side%29 Debbie Goldfarb - Workout 5 - Side Plank Hold (left side) - DURATION: 30 seconds per side - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Palm downs. 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. - Lift your hips and pull your side in. One side of your side of your body should remain totally stable, the other side should form a “u” with the midsection. -Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726127762-OULWBZXYKH94PZXT1D3L/ISO-Prone+Cobra+Hold Debbie Goldfarb - Workout 5 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565725877519-1IUODNEALEOHPVXKMT8Q/Knee-to-Stand Debbie Goldfarb - Workout 5 - Knee-to-Stand - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565725818250-JQYMR1KHFEMS3LTDU5NG/Supermans Debbie Goldfarb - Workout 5 - Supermans - REPS: 10 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726406072-8H65BPSL7X4QGTP5E9IX/Mat+Chest+Press Debbie Goldfarb - Workout 5 - Mat Chest Press - WEIGHT: 2- 10 pound DBs - REPS: 12-15 slow - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565725783438-N3EYW73MQUD0FB9NSSCV/Walkout+into+Medicine+Ball+Overhead+Press Debbie Goldfarb - Workout 5 - Walkout into Medicine Ball Overhead Press - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726707402-SO8PO2COP56YQGZYNKHL/Side+Plank+Hold+%28right+side%29 Debbie Goldfarb - Workout 5 - Side Plank (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565725994912-LEIBSIRXOSP7UX2YJ4GW/Overhead+Overhand+Pull+Apart Debbie Goldfarb - Workout 5 - Overhead Overhand Pull Apart - BAND: Green - REPS: 15 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565726910700-LOMSMK59LWUUVK28BQCM/ISO-Prone+Cobra+Hold Debbie Goldfarb - Workout 5 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 5 https://fitasbuck.com/engage-the-core daily 0.75 2019-08-16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Engage the Core - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Engage the Core - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Engage the Core - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Engage the Core - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Engage the Core - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Engage the Core - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Engage the Core - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Engage the Core - Standing Kick Butts - 10 reps per side https://fitasbuck.com/debbie-goldfarb-workout-7 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977421658-1A5AG6KJ0EOKBRLHGU9D/Jumping+Jacks Debbie Goldfarb - Workout 7 - Jumping Jacks - REPS: 50 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722681788-XE7VEJMVWCX9JEVSHFVH/Plank+with+Shoulder+Taps Debbie Goldfarb - Workout 7 - Plank with Shoulder Taps - REPS: 10 per side/ alternating on each rep (20) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977945498-ZAI11KTK1KTNZVORNMB9/Plank+Hold Debbie Goldfarb - Workout 7 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722626147-Y1C1KHJP2KO0L08Y6IHI/ISO-Burpee Debbie Goldfarb - Workout 7 - ISO-V Burpee - REPS: 10 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977750495-VGEYBVWZK8Q7ZY9KNF85/Iron+Butterflies Debbie Goldfarb - Workout 7 - Iron Butterflies - REPS: 15 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977885389-UA40WGLQAMGWHLJQHO4Z/Palm-forearm+Plank Debbie Goldfarb - Workout 7 - Palm-forearm Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 7 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977792660-FJIH81LWZ4UD5QZLJ52T/Leg+Raise+Hold Debbie Goldfarb - Workout 7 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565978002393-RRIUYM8DCSRP64V6PQDH/Supermans Debbie Goldfarb - Workout 7 - Supermans - REPS: 20 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 7 https://fitasbuck.com/mark-thain-workout-1 daily 0.75 2019-08-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566158195564-8UQEMW1F8N05WF540E9S/Glute+Bridge+Hold Mark Thain - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157226355-EB3SR65EQQE6OVPQ6R6B/Scapular+Push+Ups Mark Thain - Workout 1 - Scapular Push Ups - REPS: 10-12 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566158095886-R62QXE35UHBYOASCE9IL/Glute+Bridges Mark Thain - Workout 1 - Glute Bridges - REPS: 12 with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157840075-98GIDYXPNB3LOSR8AN19/Jumping+Jacks Mark Thain - Workout 1 - Jumping Jacks - DURATION: 1 minute - SETS: 1 - NOTES: - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157136773-9DV9CU76W898OLR71OD3/Walkouts Mark Thain - Workout 1 - Walkouts - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157170919-SA2PTSRB9YTIP8L1VZQK/Jumping+Jacks Mark Thain - Workout 1 - Jumping Jacks - DURATION: 1 minute - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157288240-VGJHMQOXXC0XTQCH5QF9/Jumping+Jacks Mark Thain - Workout 1 - Jumping Jacks - DURATION: 1 minute - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157981414-80PIEKQMK1L8J9G7293Y/Plank+Hold Mark Thain - Workout 1 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566158039549-UPWHTDUWC7DE5DY4W2F2/ISO-Prone+Cobra Mark Thain - Workout 1 - ISO-Prone Cobra - REPS: 12 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157259237-CTUSTXE4Y9PMFBT3TMB3/Overhand+Overhead+Pull+Apart+Hold Mark Thain - Workout 1 - Overhand Overhead Pull Apart Hold - DURATION: 30 seconds - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157702429-DIOF678UWP4LD5O0G5WC/Against-the-wall+Bend+and+Reach Mark Thain - Workout 1 - Against-the-wall Bend and Reach - REPS: 10 very slow reps with 3-count hold - NOTES: - Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen. - From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157743674-9PKHFF99R73C5ZDDJWKX/Wall+Squat+Hold Mark Thain - Workout 1 - Wall Squat Hold - 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. https://fitasbuck.com/jay-casale-workout-4 daily 0.75 2019-08-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539059217-IK37WL8UMIXJKB9SLN9K/Flat+Bench+Press Jay Casale - Workout 4 - Flat Bench Press - WEIGHT: 2- 25 LB DBs - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538952124-QG56UZL85T77D1HOWCJJ/Plank+Hold Jay Casale - Workout 4 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539233360-EISKRWY1FWQ1PPW0IW96/Up+and+Over+Sit+Ups Jay Casale - Workout 4 - Up and Over Sit Ups - REPS: 12 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538907363-7KZE1Y3C3FTSB0WYG2S8/Palm-to-forearm+Plank Jay Casale - Workout 4 - Palm-to-forearm Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539123180-XZQNGOUZK11EPZ8LZQHY/Behind-the-Neck+Triceps+Extension Jay Casale - Workout 4 - Behind-the-Neck Triceps Extension - WEIGHT: 30 LB DB - REPS: 12 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539174595-IZ5WCUYA5TUEJ4NK1EC1/Neutral+Grip+Shoulder+Press Jay Casale - Workout 4 - Neutral Grip Shoulder Press - WEIGHT: 2- 15 LB DBs - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539007595-VC1QGTEN0BVM7C4KFDSV/Push+Ups Jay Casale - Workout 4 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Keep your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, that’s enough. - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539080750-VLJ4FC3JLWSHUK21QAI2/Triceps+Dips Jay Casale - Workout 4 - Triceps Dips - REPS: 10-12 reps - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539292664-RHDFYGQLF4M7NTOAKPM3/W+Superman+Hold Jay Casale - Workout 4 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 4 https://fitasbuck.com/jay-casale-workout-6 daily 0.75 2019-08-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979569278-KPVQ7T8ZFQO1V45COZVI/Against-the-wall+Underhand+Row Jay Casale - Workout 6 - Against-the-wall Underhand Row - WEIGHT: 2-20 LB DBs - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. -Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979820244-4SLILXWVGR0DKTHR0Z7G/Superman+Hold Jay Casale - Workout 6 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979774464-UA5J30G2YJ7HIRLTXUB5/Standing+Biceps+Curls Jay Casale - Workout 6 - Standing Biceps Curls - WEIGHT: 2- 25 LB DBs - REPS: 10-12 -SETS: 3 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565980731856-TP0CAQVNVP52SWK6U9RT/Cat+Stretch+Hold Jay Casale - Workout 6 - Cat Stretch Hold - REPS: 20 seconds - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979122441-V1XUK357F070ZV76PA4K/Dynamic+Child%E2%80%99s+Pose Jay Casale - Workout 6 - Dynamic Child’s Pose - REPS: 10 with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979966420-S2QNA5K5W66U5KMQ2IQ1/Hammer+Curls Jay Casale - Workout 6 - Hammer Curls - WEIGHT: 2- 20 LB DBs - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - NOTES: - Keep your arms close to your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979870509-JA7KN5AADU1XTCOWDX5R/Angled+Lawnmower+Rows+-+Left Jay Casale - Workout 6 - Angled Lawnmower Rows (left side) - WEIGHT: 2-30 LB DBs - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979730616-AV4KF0Q1TT639WRBZFRR/Superman+Hold Jay Casale - Workout 6 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979620111-LDRPAWF4L9C89AFGR62O/Against-the-wall+Overhand+Row Jay Casale - Workout 6 - Against-the-wall Overhand Row - WEIGHT: 2-20 LB DBs - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms are facing down https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565980015100-F7DYDP6TWS3FFS4DPLO5/Superman+Hold Jay Casale - Workout 6 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979896683-3IIAHFWQRJSQYLDLY9PM/Angled+Lawnmower+Rows+-+Right Jay Casale - Workout 6 - Angled Lawnmower Rows (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 6 https://fitasbuck.com/mark-thain-workout-2 daily 0.75 2019-08-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162874464-FFABWN16UER2TTNU9TVT/Reaching+Squat+Jumps Mark Thain - Workout 2 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163086239-ZFQD2UIL1ZVNE6HR98EG/Plank+Hold Mark Thain - Workout 2 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162983100-CVUPS66O51A98ADCEKYE/Reaching+Squat+Jumps Mark Thain - Workout 2 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162646063-ILR4CEQMK47I4WYKXHXZ/Neutral+Grip+Pull+Aparts Mark Thain - Workout 2 - Neutral Grip Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163049672-TJIYV64WFDH2D6FVIUBW/Bird+Dogs Mark Thain - Workout 2 - Bird Dogs - REPS: 10 per side with 2-count hold/alternating with each rep (20 total reps) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162942702-RL1ENLFOOUZLDTOCT1RR/Bodyweight+Squat Mark Thain - Workout 2 - Bodyweight Squat - REPS: 12 slow reps with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162832514-L85RH9LZ9KKKIJHAE575/ISO-Prone+Cobra+Hold Mark Thain - Workout 2 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162606750-KYUB185HI8YKDIOZ86KO/ISO-Burpee Mark Thain - Workout 2 - ISO-Burpee - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162683498-U19U13PZJFDY1SXHP5CC/Reaching+Squat+Jumps Mark Thain - Workout 2 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162766464-PW9H7MRIVDH0Z4XB8Z3H/Push+Ups Mark Thain - Workout 2 - Push Ups - REPS: 10-12 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://fitasbuck.com/debbie-goldfarb-workout-8 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160288661-MH43GHCS46UBNT6A4UAI/Behind+the+Body+Resistance+Band+Pull+Aparts Debbie Goldfarb - Workout 8 - Behind the Body Resistance Band Pull Aparts - REPS: 20 with 3-count hold - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160218759-0CGC1454SVL3ET6G8H9Z/Toes-waist-sky+Hops Debbie Goldfarb - Workout 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160513857-1P0IT7U6ZNYEYP03T7V7/Glute+Bridge+Hold Debbie Goldfarb - Workout 8 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160708348-6N3NRBJGYHCYCABQCXYG/Superman+Hold Debbie Goldfarb - Workout 8 - Superman Hold - DURATION: 45 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 8 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 8 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160644018-441DUXZFW5RP2PWH837R/Supermans Debbie Goldfarb - Workout 8 - Supermans - REPS: 12 with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 8 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160545609-6WRO79TFXO1E9M473K27/Toes-waist-sky+Hops Debbie Goldfarb - Workout 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 8 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 8 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 8 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160259930-FA4NRPLHTJVLX7MQ5LG3/Pike+into+Plank Debbie Goldfarb - Workout 8 - Pike into Plank - REPS: 10 with 3-count hold in plank position - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160340254-ADK863NZX8QPR5NT8PPK/Toes-waist-sky+Hops Debbie Goldfarb - Workout 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160168071-C80UVAJP2IST756Y86WO/Step+Out+from+All+Fours Debbie Goldfarb - Workout 8 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep (20 total reps) - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 8 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160389884-M2EG6PZVTVROSKICGQH6/Lunges+-+left Debbie Goldfarb - Workout 8 - Lunges (left side) - REPS: 6 slow per side/ 1 side at a time (12 reps per set) - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160470107-72KFVZIXCMULVRMFQN9R/Lunges+-+right Debbie Goldfarb - Workout 8 - Lunges (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160192368-OM7WBIKL10PFMFETWIGD/Scapular+Push+Ups Debbie Goldfarb - Workout 8 - Scapular Push Ups - REPS: 12 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 8 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 8 https://fitasbuck.com/debbie-goldfarb-workout-1 daily 0.75 2019-08-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497425458-K8TVUKJHTOR5T97E505M/Jumping+Jacks Debbie Goldfarb - Workout 1 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497652007-R58PDLOT72C07YZSQCVA/Iron+Butterfly Debbie Goldfarb - Workout 1 - Iron Butterfly - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - You can use the momentum of your arms and knees moving in to get your torso off the mat. - Chest forward, the body must remain at maximum length with each rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497572168-7H56J7NHIN777S6CC8PQ/Jumping+Jack Debbie Goldfarb - Workout 1 - Jumping Jack - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566496919560-6O7T1JAX8QWZSOXHT3BY/Walkouts Debbie Goldfarb - Workout 1 - Walkouts - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - Make sure you get all the way out to push up position on each rep - Pause for a moment when you get there and make sure core is engaged https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497684879-ITAB3WYVCHAT74GSDFBP/Glute+Bridge Debbie Goldfarb - Workout 1 - Glute Bridge - REPS: 12 with 3-count hold Notes: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497536389-5WQS3FHZ7CL5UQC9287R/W-Superman+Hold Debbie Goldfarb - Workout 1 - W-Superman Hold - DURATION: 30 seconds Notes: - Squeeze shoulder blades together - Try to get your thumbs as far away from the rest of the body as possible - Keep your head in a neutral position https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497613214-PYCJLJBFW39PI4HD8IPH/Knee+to+Stand Debbie Goldfarb - Workout 1 - Knee to Stand - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 30 seconds Notes: - Be sure to keep your shoulders back and your chest up as you move - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down - Alternate which foot you step up with first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497489370-JIZ0LYJYRV29BESVF44V/Plank+with+Shoulder+Taps Debbie Goldfarb - Workout 1 - Plank with Shoulder Taps - REPS: 6 per side/ alternating with each rep Notes: - Shoulders and hips aligned on the side that is stabilizing (not tapping) - Alternate which shoulder you tap first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497764458-78ZA21F7C5I288BC8CD4/Jumping+Jacks Debbie Goldfarb - Workout 1 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 1 - Hold for 10 seconds https://fitasbuck.com/welcome-package daily 0.75 2019-08-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566586721697-L3FEG8QK4GU96209A5I9/Schedule+your+workout+-+Fit+as+Buck Welcome Package You can schedule all of your workouts for the month or one at a time. Most of our clients find it easiest to schedule their sessions on a weekly basis. As all of your workouts are personalized, you need to schedule your workouts at least 12 hours in advance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Welcome Package - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566756541351-8SNHZYZV4IHO0SOQTLJ2/5-17-19%2BBuckley%2B06%2B%2528426%2Bof%2B2016%2529.jpg Welcome Package https://fitasbuck.com/sample-workout daily 0.75 2019-08-23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576542046-BF6QAND4PDC6MPAB2T97/Side+Plank+from+Push+Up+Position Sample Workout - Side Plank from Push Up Position - REPS: 10 per side alternating with each rep - SETS: 4 Sets per side - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576744018-ANZ7VMG75Q3Y9NMIRDJS/Step+to+Lunge+-+Right+Side Sample Workout - Step to Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Sample Workout - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Sample Workout - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576623548-AEG3O46N0ZJEGE6LR5K1/Step+to+Lunge+-+Left+Side Sample Workout - Step to Lunge (left leg) - REPS: 8 per side/ 1 side at a time - SETS: 4 per side - REST IN BETWEEN SETS: 1 minute between sets 2 and 3 (no rest in between the others) - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576833458-2ITC09N4ML8DBNZVNI55/ISO-Prone+Cobra Sample Workout - ISO-Prone Cobra - REPS: 12 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Sample Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576095175-YAQNNGRZDEQ47S4VUKOK/Walkouts Sample Workout - Walkouts - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Sample 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576126884-V7KASR9S2KBB2ZY16YHT/Jumping+Jacks Sample Workout - Jumping Jacks - REPS: 20 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Sample Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Sample Workout - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576806940-RCKV2EGTYAD04K2TRY0X/Plank+Hold Sample Workout - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Sample Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Sample Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576287354-MLHABZWVLRXTP500E0RG/Push+Ups Sample Workout - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Sample Workout - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Sample Workout - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566587107977-7E15ND2ZZYHD2FYV34F4/Standing+Biceps+Curl Sample Workout - Standing Biceps Curl - REPS: 10 per side with 3-count hold and alternating with each rep - SETS: 4 per side - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Sample Workout - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Sample Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566576240888-U7Q6EZXCHN1XC745816W/Body+Weight+Squats Sample Workout - Body Weight Squats - REPS: 15-20 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Sample Workout - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Sample Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Sample Workout - March in Place - 10 reps per side https://fitasbuck.com/schedule daily 0.75 2019-08-25 https://fitasbuck.com/mark-thain-workout-3 daily 0.75 2019-08-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760377009-D36VKNIB5MNN83NNY1Y3/Against-the-Wall+Underhand+Row Mark Thain - Workout 3 - Against-the-Wall Underhand Row - WEIGHT: 2-15 Lb. DBs - REPS: 10-12 slow - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms facing up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760289358-WJBAXF2XYQDV6X85PH02/Against-the-Wall+Deadlift Mark Thain - Workout 3 - Against-the-Wall Deadlift - WEIGHT: 1- 25 Lb. DB - REPS: 10-12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760504116-DJCQHCE6D9O8IAUKJHGZ/Supermans Mark Thain - Workout 3 - Supermans - REPS: 12 with 3-count hold - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760348131-6HW3IN7TFE3W4U0VYCRD/Wall+Squat Mark Thain - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760415740-QF05RZ23VVSMYAJSQNEY/Toes-Waist-Sky+Hops Mark Thain - Workout 3 - Toes-Waist-Sky Hops - Reps: 20 - SETS: 1 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760253168-J6DS5K90E4X89OVVI7Y5/Glute+Bridge+Hold Mark Thain - Workout 3 - Glute Bridge Hold - Duration: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760057573-H5VRRFGR9EJ6WEIBFYE4/Walkouts Mark Thain - Workout 3 - Walkouts - REPS: 10 with 2-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760085197-9ZQ402IR97Q58MPM4OQN/Toes-waist-sky+hops Mark Thain - Workout 3 - Toes-waist-sky hops - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760144728-NQBW4FAI9G1NXMTB43GI/Chest+Press+Lying+on+the+Floor Mark Thain - Workout 3 - Chest Press Lying on the Floor -WEIGHT: 2- 15 Lb. DBs - REPS: 10-12 slow (up on a 1-count/ down on a 3 count) - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566760471954-NLBDW08KK01WJT5X2NAV/Plank+Hold Mark Thain - Workout 3 - Plank Hold - DURATION: 30 Seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 3 - This Guy - 10 reps https://fitasbuck.com/debbie-goldfarb-workout-10 daily 0.75 2019-08-30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163049672-TJIYV64WFDH2D6FVIUBW/Bird+Dogs Debbie Goldfarb - Workout 10 - Bird Dogs - REPS: 10 per side with 2-count hold/alternating with each rep (20 total reps) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162942702-RL1ENLFOOUZLDTOCT1RR/Bodyweight+Squat Debbie Goldfarb - Workout 10 - Bodyweight Squat - REPS: 12 slow reps with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 10 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162766464-PW9H7MRIVDH0Z4XB8Z3H/Push+Ups Debbie Goldfarb - Workout 10 - Push Ups - REPS: 5-8 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185119086-79POAXQB3R4RX2RERG1T/Side+Plank+Hold+%28right+side%29 Debbie Goldfarb - Workout 10 - Side Plank Hold (left side) - DURATION: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163086239-ZFQD2UIL1ZVNE6HR98EG/Plank+Hold Debbie Goldfarb - Workout 10 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 10 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162646063-ILR4CEQMK47I4WYKXHXZ/Neutral+Grip+Pull+Aparts Debbie Goldfarb - Workout 10 - Neutral Grip Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 10 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 10 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567184179208-55S7I0GNFNDTZ9QOMBXE/Side+Plank+Hold+%28left+side%29 Debbie Goldfarb - Workout 10 - Side Plank Hold (left side) - DURATION: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162606750-KYUB185HI8YKDIOZ86KO/ISO-Burpee Debbie Goldfarb - Workout 10 - ISO-Burpee - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162832514-L85RH9LZ9KKKIJHAE575/ISO-Prone+Cobra+Hold Debbie Goldfarb - Workout 10 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162683498-U19U13PZJFDY1SXHP5CC/Reaching+Squat+Jumps Debbie Goldfarb - Workout 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162874464-FFABWN16UER2TTNU9TVT/Reaching+Squat+Jumps Debbie Goldfarb - Workout 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 10 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 10 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 10 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 10 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162983100-CVUPS66O51A98ADCEKYE/Reaching+Squat+Jumps Debbie Goldfarb - Workout 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 10 https://fitasbuck.com/debbie-goldfarb-workout-9 daily 0.75 2019-08-31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 9 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 9 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191246775-PHERV4ACMOZ70Y05N2V9/Bent+Over+Row+%28Neutral+Grip%29 Debbie Goldfarb - Workout 9 - Bent Over Row (Neutral Grip) - WEIGHT: 2- 15 LB DBs - REPS: 8-10 slow - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567189453204-TIOCJUIC3YO50BHYBRQP/Supermans Debbie Goldfarb - Workout 9 - Supermans - REPS: 10/ up on 1-count/ down on 4-count - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 9 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567189646383-FY6X05LU757Z0LS8VQIU/Lunges+-+left Debbie Goldfarb - Workout 9 - Lunges (left side) - REPS: 6 per side/ 1 side at a time - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 9 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191417185-58VCB4J5JIYYG99RJ23G/Behind+the+Neck+Triceps+Extension Debbie Goldfarb - Workout 9 - Behind the Neck Triceps Extension - WEIGHT: 1- 15 LB DBs - REPS: 12 slow - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191548213-C98Y8JDVJ3W0NPAEFD9H/Straight+Arm+Sit+Ups Debbie Goldfarb - Workout 9 - Straight Arm Sit Ups - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191091695-CS6UMXANRANT3Y4D5VBU/Lunges+-+right Debbie Goldfarb - Workout 9 - Lunges (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191454969-7SM6AYM45XF8E7T15FXZ/Biceps+Curl Debbie Goldfarb - Workout 9 - Biceps Curl - WEIGHT: 2- 15 LB DBs - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191135884-4B63W7ZASXKFM9QPEY10/Shoulder+Press+Neutral+Grip Debbie Goldfarb - Workout 9 - Shoulder Press Neutral Grip - WEIGHT: 2-10 LB DBs - REPS: 10 per side/ alternating with each rep - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 9 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 9 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 9 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191494881-BHD7YG3O316JMCM8OQ2T/DB+Pullover Debbie Goldfarb - Workout 9 - DB Pullover - WEIGHT: 15 LB DB - REPS: 10 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567189374155-YKLAM3NEUKBZBO4GJIHE/Walkout+with+3-count+Hold+into+Overhead+Ball+Press Debbie Goldfarb - Workout 9 - Walkout with 3-count Hold into Overhead Ball Press - REPS: 8 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 9 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567191520778-3RDFZGJMTZ6CTH2DJM8C/Glute+Bridge Debbie Goldfarb - Workout 9 - Glute Bridge - REPS: 12 with 3-count hold - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 9 https://fitasbuck.com/albie daily 0.75 2019-09-29 https://fitasbuck.com/fundamentals-of-fitness daily 0.75 2019-12-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568399092922-HGWFHP47THIDBYFNCRZT/Feet+Position+-+Neutral Fundamentals of Fitness - Neutral Stance Knees and toes facing forward. Feet about shoulder width apart. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410835721-GQQBTMUTCUSS5H1KWA5B/Squat Fundamentals of Fitness - Squatting 1) Stand up straight with core engaged. Chest should be at its full width without rounding shoulders. As you start to move, you want the upper part of your torso to remain this way throughout the squat. 2) Move your hips back. In order to allow your hips to move, start bending your knees. As your butt starts moving closer to the ground you have to continuously move the hips back behind you without letting your upper body fall forward. 3) When you have reached a point where you can’t go any lower to the ground without compromising your upper body positioning, pause slightly. 4) As you make your way back up to a standing position, push through with your heels. 5) Once you have returned to a standing position, give your glutes an extra squeeze and pause slightly before moving on to the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570223599284-6MDD4SJHJDBZK4XZI86I/Workout+it+self+-+Fit+As+Buck.jpg Fundamentals of Fitness - H OW TO WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568397977107-PIYT8C4PLCS86FT0L1FE/Grips+-+Underhand Fundamentals of Fitness - Underhand (Also known as supinated grip) Palms facing out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570224171390-2KCAA6L0JE3N1YF7WZ9N/What+to+do+with+your+body.jpg Fundamentals of Fitness - WHAT TO DO WITH YOUR BODY https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411520076-5TNLHQW0RE9RJA2LWMZE/From+All+Fours Fundamentals of Fitness - On All Fours Knees and feet hip-width apart. Palms under shoulders. Core is tight. Back is neutral without sagging or excessively arching. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411637153-78S16U8IASGD3PYLEYNS/Lying+on+Side Fundamentals of Fitness - Lying on Side Legs in a straight line with the rest of your body. Feet stacked one on top of another. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222729504-YDQRPWJZQJPR61V7RBDQ/DSC00011.jpg Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222729274-XSJZN7P511Z10GCY328T/DSC00012.jpg Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222762470-9DUDTHZ10EVJD4P9RI1J/DSC00013.jpg Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222762056-PRNIEYIIVD95VZAC3MIJ/DSC00014.jpg Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411160393-XBC7GSHGVIM0BSIEC8XW/Standing Fundamentals of Fitness - How to Stand Stand up straight with core engaged. Sternum should be angled up slightly which will prevent your shoulders from shrugging up toward your ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411282154-940OOPG97QEC3Z0BDWRC/Lying+on+Back Fundamentals of Fitness - Lying on Back (lying on the floor, lying on the bench, against the wall) Shoulder blades and the small of the back should lie flat against the surface. In order to do this, you need to squeeze the glutes and try to tuck them under the rest of your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570309829047-L0796VYKEPOBTFYWC9A0/Reach+and+Open.gif Fundamentals of Fitness You should begin every workout with a short dynamic total body warm up. You want to activate and elongate the muscles you will be using for your workout but you want to keep moving as you do so. Warming up dynamically is the most effective way to prepare your body for the workout to follow as it stimulates blood flow to the muscles and better prepares the joints and connective tissue for the challenges that lie ahead more effectively than static stretching. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312577916-RLEV9BHWRP9Z05K76YV9/Essentials+-+How+to+Move.png Fundamentals of Fitness - HOW TO MOVE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410912052-UZ3T8ZQV6O5EJ2FQHELH/Rows+%2F+pulling+movement Fundamentals of Fitness - Pulling For most pulling exercises, a key trick is to use your shoulders primarily as a stabilizer as opposed to the primary mover. In order to accomplish this, focus on keeping your shoulder blades back and down as you pull. Don’t let your shoulders shrug up toward ears. When rowing squeeze your shoulder blades together. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222069272-Z2479BWI9OB155AYKYM2/Engage+the+Core Fundamentals of Fitness - HOW TO ENGAGE YOUR CORE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570311262354-NROH3GSE4XR0UYAPYR5K/Deadlifts Fundamentals of Fitness - Bending - Just as in life, when you bend over during a workout you don’t want to do so by slouching over, curving the spine and by bending the knees without the support of your core. With very few exceptions, for exercises where you bend over, you want to bend at the waist. - As you bend, you need to maintain stable upper body positioning: chest up, 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). To maintain this position, think of using the muscles of your abdomen to pull your ribs toward your spine. - Knees and hips: As your upper body moves closer to the ground, your hips should move back. - The way you think of bending your knees is crucial. You don’t want to bend your knees to move closer to the ground. Rather, you want the knees to bend to facilitate the movement of your hips behind you. The hips move first, the knees follow. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310999496-9Q08RU0B6LW4MOI1AZB1/Knee-to-stand+with+Hop+LEFT.gif Fundamentals of Fitness Whenever you move any part of your body from one place to another or move from one plane to another, land gently. It will not only prevent injury but your body has to work harder to maintain proper body positioning while you are moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398892407-ZRSDY7IMG06S4G06ZDQ1/Feet+-+Point Fundamentals of Fitness - Point Heel is engaged, foot is arched. Toes stretched out away from the body. You need to engage your calves to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398514296-86O86WL1TI8CZS23GGKQ/Grips+-+Neutral Fundamentals of Fitness - Neutral Palms facing in. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570311065317-MVTGSLKW2LVMZS158QHI/Touchdown+to+Balance+RIGHT.gif Fundamentals of Fitness Balance training is core training so engaging the core completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor. Pick a focal point that puts your head in a neutral position. Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400277880-K8STE0LMKPAFBQPWMRLA/Feet+Position+-+Wide+Stance Fundamentals of Fitness - Wide Stance Feet placed outside shoulders. Knees and toes facing forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312265471-QHNZXREMUN7YBXUXMBW5/Essentials+-+Balance.png Fundamentals of Fitness - HOW TO BALANCE & STABILIZE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310111397-DU194WMBWYCWDYR0770N/Childs+Pose+I Fundamentals of Fitness A brief series of gentle movements and stretches to be performed at the end of your workout. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305310568-OIWVFMJQQTK0YF898303/Fit+as+Buck+-+Hands+Position Fundamentals of Fitness - GRIPS & FOOT POSITION https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310954335-HZGB14U5TPGWCXGMKDS4/Bird+Dogs.gif Fundamentals of Fitness Whenever you are asked to move with only one part of the body, the other part of the body should still be working to stabilize your bodyweight. The body will always want to shift your bodyweight to the stable side, you have to tell your body to shift your weight so that it is distributed equally. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570318115927-DH7AQOACXDQKOZD3MB2A/TWISTING Fundamentals of Fitness - TWISTING - For exercises involving lateral movement across the body, the twist should be generated and controlled by the core. The rest of your body should be firmly planted as you twist. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Fundamentals of Fitness Remember: 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310324235-EKXKH514BT8WHL2DRDQA/5-17-19+Buckley+06+%281892+of+2016%29.jpg Fundamentals of Fitness - QUICK TIPS! https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400099946-HQOB5MU62LF4UP86STUV/Feet+Position+-+Staggered+Stance+or+Lunge Fundamentals of Fitness - Staggered Stance or Lunge One leg in front of the other. Foot in front touches the ground. Foot in back: only the ball of the foot touches the ground, heel is off the ground. (Upper body should be upright with core engaged not leaning forward.) As you are on the balls of your feet, it is important to consider what is happening with your ankle; don’t let it shift to one side or the other. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410759187-B1PAMXACU92U65JZCK71/Shoulder Fundamentals of Fitness - Pushing For pushing exercises, you want to keep your chest at maximum width and shoulder blades back and down in the socket as you push. In order to prevent shoulders shrugging up toward ears, place your hands closer to rib cage than to your head. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398045739-D0FE8QD2L9Y061Y12L1L/Grips+-+Overhand Fundamentals of Fitness - Overhand (Also known as pronated grip) Palms facing back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411357079-IS13F094A2A0TCKIZM7Z/Lying+facedown+on+Floor Fundamentals of Fitness - Lying Facedown on Floor Similar to lying on the floor, every part of the front of your body should be touching the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400217014-2TT81CLW08NODWNPBOZA/Feet+Position+-+Sumo Fundamentals of Fitness - Sumo Stance Hips externally rotated. Feet turned out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411448945-YAQVJCNNCK0G86GI5ZQA/Push+Up+%2F+Plank+Position Fundamentals of Fitness - Push Up / Plank Position Palms should be outside shoulder width and placed at an angle where your chest is wide and elbows are not flaring out to the side. When performing a push up, your torso should remain in this position throughout the exercise. (A push up is essentially a moving plank.) Torso should be at its full length with flat back (so squeeze the abs) and with your hips in line with shoulder and not with your butt up in the air or sagging toward the floor (squeeze your glutes and engage your thighs). You are on the balls of your feet with the heels off the ground. Shift the weight toward your heels to help stabilize your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398939167-AA0XIDZP533I1OJW0U5T/Feet+-+Flex Fundamentals of Fitness - Flex Heel is flat, toes pointed toward your body. You need to engage your calves and quadriceps (the front of your thigh) to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576697887543-J2X1CWKTTF24HO4L4BFB/432-488_0025_DSC00457.JPG.jpg Fundamentals of Fitness https://fitasbuck.com/basics daily 0.75 2019-09-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Basics - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Basics - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Basics - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Basics - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Basics - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Basics - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Basics - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Basics - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Basics - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Basics - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Basics - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Basics - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Basics - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Basics https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Basics - Hold for 10 seconds https://fitasbuck.com/stern-exercises daily 0.75 2019-09-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Stern Exercises - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Stern Exercises - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Stern Exercises - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Stern Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Stern Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Stern Exercises - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Stern Exercises - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Stern Exercises - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Stern Exercises - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Stern Exercises - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Stern Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Stern Exercises - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Stern Exercises - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Stern Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Stern Exercises - Hold for 10 seconds https://fitasbuck.com/debbie-goldfarb-workout-11 daily 0.75 2019-09-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 11 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401923432-IDG6GQ9FWVEHFEC6QSGU/ISO-Prone+Cobra+Hold Debbie Goldfarb - Workout 11 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 11 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401732798-K3G2A2X9KXXTSRQALV2Y/Biceps+Curls+-+Left+Side Debbie Goldfarb - Workout 11 - Biceps Curls (left side) - WEIGHT: 2- 10 LB DBs - REPS: 10 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401086905-U41HHHSZQ91N764XYCLC/Dynamic+Cat+Stretch Debbie Goldfarb - Workout 11 - Dynamic Cat Stretch - REPS: 10 slow - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 11 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401560336-UKH8C4KMTRH7ED9LLBET/Glute+Bridge+Hold Debbie Goldfarb - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401212094-YBLIAK1NPR0SVF44OZZA/Superman+with+Pull Debbie Goldfarb - Workout 11 - Superman with Pull - REPS: 12 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 11 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401682881-91LQE5OMNIISBSTKY687/Shoulder+Press+Neutral+Grip+-+Right+Side Debbie Goldfarb - Workout 11 - Shoulder Press Neutral Grip (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401872147-HXVLRVYU7WQ1Y55VC8VN/Bird+Dogs Debbie Goldfarb - Workout 11 - Bird Dogs - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401647359-VSS15E76Z5QO7OFHSD8S/Shoulder+Press+Neutral+Grip+-+Left+Side Debbie Goldfarb - Workout 11 - Shoulder Press Neutral Grip (left side) - WEIGHT: 2-10 LB DBs - REPS: 10 per side/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 11 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 11 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401288686-7HP1ZMZTIMD8GMBC4C48/Knee-to-stand Debbie Goldfarb - Workout 11 - Knee-to-stand - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401426688-EMTO0FSS0Q8UTG82Q4IY/Goblet+Squats Debbie Goldfarb - Workout 11 - Goblet Squats - WEIGHT: 15 LB DB - REPS: 12 with 3-count hold in squat position - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 11 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401464519-30OGSSX60PJVZGY2N2BL/Neutral+Grip+Resistance+Band+Pull+Aparts Debbie Goldfarb - Workout 11 - Neutral Grip Resistance Band Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401354024-MINYQQMQMPRFTRSHZBV3/Glute+Bridge+Hold Debbie Goldfarb - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 11 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401764412-73HNS90LA0CPPJ81Z1CG/Biceps+Curls+-+Right+Side Debbie Goldfarb - Workout 11 - Biceps Curls (right side) https://fitasbuck.com/clients-main-page daily 0.75 2019-09-17 https://fitasbuck.com/new-client-workouts daily 0.75 2019-09-17 https://fitasbuck.com/mark-thain-workout-4 daily 0.75 2019-09-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110107377-0E4EMB8IHYEWR8V2ZH4T/Goblet+Squat Mark Thain - Workout 4 - Goblet Squat - WEIGHT: 25 LB DB - REPS: 12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110025875-ELZ8LDHFEBHODVO7ITZ1/Hip+Flexor+Stretch+from+Push+Up+Position Mark Thain - Workout 4 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20 total) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110438175-XEK85HAA19Z4G7LITFN2/Bodyweight+Squats Mark Thain - Workout 4 - Bodyweight Squats - REPS: 20 with 3-count hold - SETS: 1 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110133709-ISGECD6QRVLVD5CLZR3I/Knee-to-stand Mark Thain - Workout 4 - Knee-to-stand - REPS: 10 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185387209-DWIS6YWPNR8DKT0JD0WY/1-legged+Glute+Bridge+-+Right+Side Mark Thain - Workout 4 - 1-legged Glute Bridge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110489799-HSW5EENMZRTYI4K4Z9MQ/Step-to-lunge Mark Thain - Workout 4 - Step-to-lunge - REPS: 10 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110640932-423PKYM0DNQVBPDNHNFW/Glute+Bridge+Hold Mark Thain - Workout 4 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110071548-VL0WMHLSCDZHYNNV9VS6/Toes-to-Sky+Hop.gif Mark Thain - Workout 4 - Toes-to-sky Hops - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110526181-Z309PU0VP8FO7ENIU3CN/Stiff-Legged+DB Mark Thain - Workout 4 - Stiff-Legged DB - WEIGHT: 2- 15 LB DB - REPS: 12 with 3-count hold - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185359973-RKYYLQTC548QC6T3RXLN/1-legged+Glute+Bridge+-+Left+Side Mark Thain - Workout 4 - 1-legged Glute Bridge (left side) - REPS: 10 reps per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 4 https://fitasbuck.com/mark-thain-workout-5 daily 0.75 2019-09-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109743783-FN6RK41U95C9AB1CPCBO/Plank+Hold Mark Thain - Workout 5 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185289969-TYS3UHLLE9AHZEEZWS6Q/Chest+Press+lying+on+the+floor Mark Thain - Workout 5 - Chest Press lying on the floor - WEIGHT: 2-15 LB DBs - REPS: 10-12 slow - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569006646078-7C2DX31RUIXIPOT6S95I/Burpees Mark Thain - Workout 5 - Burpees - REPS: 12 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109012776-T913ELPPEVO0NX2RK8YN/Bird+Dogs Mark Thain - Workout 5 - Bird Dogs - REPS: 10 per side with 3-count hold (20 total) - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109809399-E65XBIF1ZCHADP94A0DO/W+Superman+Hold Mark Thain - Workout 5 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109312255-DQ0RZIFV6M5GXFGRPYBT/Angled+Lawnmower+Rows Mark Thain - Workout 5 - Angled Lawnmower Rows - WEIGHTS: 15 LB DB - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109111243-GR4JXR6BYBVEURBLRGEA/Scapular+Push+Ups Mark Thain - Workout 5 - Scapular Push Ups - REPS: 12 slow - SETS: 1 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569006720515-23RS7SBLFU72RHQQJ06S/Burpees Mark Thain - Workout 5 - Burpees - REPS: 12 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109455771-FY753NAA7UTDXLZM6D19/Side+Plank+Hold+%28left+side%29 Mark Thain - Workout 5 - Side Plank Hold (left side) - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109352352-3Y3FWOOK2XUR9TWA0I6K/Triceps+Dips Mark Thain - Workout 5 - Triceps Dips - REPS: 8-10 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569006585044-OUK04OWD8HV8CYVFI7T5/Burpees Mark Thain - Workout 5 - Burpees - REPS: 12 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109508458-LZAHSDPW8VPW7YSLEJUV/Side+Plank+Hold+%28right+side%29 Mark Thain - Workout 5 - Side Plank Hold (right side) - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109232803-694ZN4JQ7BR8RZCWSJRU/Biceps+Curls Mark Thain - Workout 5 - Biceps Curls - WEIGHT: 2-12 LB DBs - REPS: 10-12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 5 https://fitasbuck.com/mark-thain-workout-6 daily 0.75 2019-09-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724552671-QBAO8WEZ6ARRASBM30OP/Leg+Raise+Hold Mark Thain - Workout 6 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724329918-W3B05CHD0S9MPYDI9CTR/ISO-V+Burpee Mark Thain - Workout 6 - ISO-V Burpee (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724636897-XSOFY2CLAH6DD54JZZEF/Plank+Hold Mark Thain - Workout 6 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Mark Thain - Workout 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Mark Thain - Workout 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Mark Thain - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Mark Thain - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Mark Thain - Workout 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724249664-BKI3RAJ9W6NZQTOQJL0D/ISO-V+Burpee Mark Thain - Workout 6 - ISO-V Burpee (left side) - REPS: 10 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Mark Thain - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724515013-V5UVWEVV3E93QMVY4ZRA/Iron+Butterflies Mark Thain - Workout 6 - Iron Butterflies - REPS: 15 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Mark Thain - Workout 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724598077-LLN0XRWJQILEZ9MTO8CA/Palm-forearm+Plank Mark Thain - Workout 6 - Palm-forearm Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Mark Thain - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Mark Thain - Workout 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Mark Thain - Workout 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Mark Thain - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Mark Thain - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Mark Thain - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724708709-4ECIMXHKY1ELI21MAMGS/Supermans Mark Thain - Workout 6 - Supermans - REPS: 20 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724359264-PMUZJ2DWPW39ZOPOVQ6W/Plank+with+Shoulder+Taps Mark Thain - Workout 6 - Plank with Shoulder Taps - REPS: 10 per side/ alternating on each rep (20) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Mark Thain - Workout 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724470621-LBP1P8UUI90CUMXZWHUW/Jumping+Jacks Mark Thain - Workout 6 - Jumping Jacks - REPS: 50 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Mark Thain - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Mark Thain - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Mark Thain - Workout 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Mark Thain - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Mark Thain - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Mark Thain - Workout 6 https://fitasbuck.com/buck-up-draft daily 0.75 2019-10-07 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569350532387-MIWN35X43J4D27MIASUB/Fit+as+Buck+-+Michael+Buckley Buck Up - Fit as Buck Workout Program - MONTH #03 Lorem Ipsum lorem lorem ipsum aset bla bla bla bla bla bla bla bla. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569349741334-KBVTWWYRFW0KRIU0ORUS/Fit+as+Buck+-+Michael+Buckley Buck Up - Fit as Buck Workout Program - MONTH #01 Get ready to sweat and improve your strength and endurance! https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569350255103-O1UX54J9X74NCUB9JORR/Fit+as+Buck+-+Michael+Buckley Buck Up - Fit as Buck Workout Program - MONTH #02 Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569346570100-90NRJZHI8YJZJ6X5OUFH/5-17-19+Buckley+06+%281980+of+2016%29.jpg Buck Up - Fit as Buck Workout Program https://fitasbuck.com/debbie-goldfarb-workout-12 daily 0.75 2019-09-24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088904757-WQL9KHRMBPMA8FF4YCP3/Bird+Dogs Debbie Goldfarb - Workout 12 - Bird Dogs - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - Workout 12 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088274847-PH9EIM4CO83OC4BLB106/Toes-to-Sky+Hop Debbie Goldfarb - Workout 12 - Toes-to-Sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - Workout 12 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - Workout 12 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088489563-89MAQCYMC973BGY0XIUF/Overhead+Overhand+Resistance+Band+Pull+Aparts Debbie Goldfarb - Workout 12 - Overhead Overhand Resistance Band Pull Aparts - REPS: 10 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088439123-N95TR43VBI0ZCC5BO2EY/Bodyweight+Sumo+Squats Debbie Goldfarb - Workout 12 - Bodyweight Sumo Squats - REPS: 12 with 3-count hold in squat - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - Workout 12 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - Workout 12 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088695632-U6ZC8DT1Y87A41LYVG1J/W+Superman+Hold Debbie Goldfarb - Workout 12 - W Superman Hold - DURATION: 45 seconds - SETS: 1 - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401288686-7HP1ZMZTIMD8GMBC4C48/Knee-to-stand Debbie Goldfarb - Workout 12 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088978139-SCX1NLK6OBGQRPGTMMJZ/Plank+Hold Debbie Goldfarb - Workout 12 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088787268-J09J1P42TPNQLB2ZAMRH/Step+to+Lunge Debbie Goldfarb - Workout 12 - Step to Lunge - REPS: 5 per side/ alternating with each rep (10 total) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - Workout 12 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088233269-W3LU7FDYK5G8YXLHFRIW/Dynamic+Child%E2%80%99s+Pose Debbie Goldfarb - Workout 12 - Dynamic Child’s Pose - REPS: 10 slow - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088852398-1ERQBJPY2FRAL50P8OLJ/Neutral+Grip+Resistance+Band+Pull+Apart Debbie Goldfarb - Workout 12 - Neutral Grip Resistance Band Pull Apart - REPS: 10 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088582361-43WNIC9Q1OWRFBTUE5XU/One-legged+Glute+Bridges+-+left+side Debbie Goldfarb - Workout 12 - One-legged Glute Bridges (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - Workout 12 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - Workout 12 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088612875-AJVDP52ICC54OMC449PB/One-legged+Glute+Bridges+-+right+side Debbie Goldfarb - Workout 12 - One-legged Glute Bridges (right side) - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - Workout 12 https://fitasbuck.com/frank-workout-1 daily 0.75 2019-10-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985939135-3M4HXYRLXST5TQ9QOTQ4/Glute+Bridge+Hold Frank - Workout 1 - Glute Bridge Hold - DURATION: 20-30 seconds - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Frank - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985558639-0V0Z9VEGXHCYA158W8FQ/Iso-Prone+Cobra Frank - Workout 1 - Iso-Prone Cobra - REPS: 8-10 with 3-count hold - SETS: 1-3 - REST BETWEEN SETS: 45 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 and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985797115-5AZE6K213ED8EY20MYCE/Resistance+Band+Neutral+Grip+Pull+Apart Frank - Workout 1 - Resistance Band Neutral Grip Pull Apart - REPS: 10 with 2-count hold - SETS: 1-3 - REST BETWEEN SETS: 45 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://fitasbuck.com/robyn-schall-workout-13 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 13 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 13 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 13 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 13 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211123487-V7GJO5A8KQBHUE8ZUMPK/Reverse+Lunge+-+Left+Side Robyn Schall - Workout 13 - Reverse Lunge - Left Side - REPS: 5 per side/ 1 side at a time - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570210642828-PB3WKCIS9T4C3MI690I4/Plank+Hold Robyn Schall - Workout 13 - Plank Hold - DURATION: 30 seconds - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569606695523-RX7AV5XO3Y69LN09JYDA/Reaching+Squat+Jumps Robyn Schall - Workout 13 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211225033-L4EZ5HQ5EJDGA3EDNDJN/Shoulder+Press+Neutral+Grip+-+Right+Side Robyn Schall - Workout 13 - Shoulder Press Neutral Grip - Left Side - WEIGHT: 5 LB DB - REPS: 10 per side/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211025393-QVX8ORX3T20EQQ4D6DDY/Bent+Over+Row+-+Underhand+Grip Robyn Schall - Workout 13 - Bent Over Row - Underhand Grip - WEIGHT: 2- 8 LB DBs - REPS: 10 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 13 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569606873385-576RPVXAGG90C52SO1O9/Reaching+Squat+Jumps Robyn Schall - Workout 13 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570210044279-WZ97JUYWPLEQHUX506HU/Upside+Down+Turtle Robyn Schall - Workout 13 - Upside Down Turtle - REPS: 12 with 3-count hold - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 13 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211155939-BMMVSX7G6WPU2WQ4FBDA/Reverse+Lunge+-+Right+Side Robyn Schall - Workout 13 - Reverse Lunge - Right Side - REPS: 5 per side/ 1 side at a time - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 13 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570210557201-YH15N62IEQ3ZPR97F982/Scapular+Push+Up Robyn Schall - Workout 13 - Scapular Push Up - REPS: 10 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211076472-VCLBNKPNAMDNYUYFR0ME/Body+Weight+Squat Robyn Schall - Workout 13 - Body Weight Squat - REPS: 12 with 3-count hold in squat - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570210757361-9VF8HE5BTXB96QTOGNBP/ISO-Burpee Robyn Schall - Workout 13 - ISO-Burpee - REPS: 15 - SETS: 4 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 13 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 13 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569606910460-2IHUZQ8WG500U39WKAD6/Reaching+Squat+Jumps Robyn Schall - Workout 13 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 13 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570211197940-Z3CXX06NKVFCAUX4UQVF/Shoulder+Press+Neutral+Grip+-+Left+Side Robyn Schall - Workout 13 - Shoulder Press Neutral Grip - Left Side - WEIGHT: 5 LB DB - REPS: 10 per side/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 13 - Hold for 10 seconds https://fitasbuck.com/robyn-schall-workout-14 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213224559-R4GL4VSCFRUZ1CSE1RRC/W-Superman+Hold Robyn Schall - Workout 14 - W-Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213500536-UIC4S5FNLNKF3XOE9FP5/Thumbs+Up+Supermans Robyn Schall - Workout 14 - Thumbs Up Supermans - REPS: 12 w 3-count hold - NOTES: - Keep the arms straight and don’t let your upper traps shrug up. - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly - You can do it facing down the floor if there is no stability ball https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 14 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 14 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569608622113-HXOF22L5T6E7VF6R7PPP/I-Hops Robyn Schall - Workout 14 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213916019-96TQEZ11EGRW9IFEXFGJ/Leg+Raises Robyn Schall - Workout 14 - Leg Raises - REPS: 12 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570212205642-SD9ELWXUW19A3OVFV3CM/Bird+Dog Robyn Schall - Workout 14 - Bird Dog - REPS: 10 per side/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569608593784-B9HVAUMMHEDVOHKOANJZ/I-Hops Robyn Schall - Workout 14 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 14 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570212299110-X6VFWI41IKYNQK230MWQ/I-Hops Robyn Schall - Workout 14 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213120733-4VIUVMAPLHJ2HIMBZ4JY/Side+Plank+-+Right+Side Robyn Schall - Workout 14 - Side Plank - Right Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 14 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 14 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213072825-4PFD09E6FTO1AOC395HZ/Side+Plank+-+Left+Side Robyn Schall - Workout 14 - Side Plank - Left Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 14 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 14 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570213891045-CZ798QLV9NAX7SN70M6I/Dead+Bug Robyn Schall - Workout 14 - Dead Bug - REPS: 10 per side/ alternating with each rep (20 total) - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570307819329-D6PIWE64EKM7SPQHNE8B/Reach+Under+and+Open Robyn Schall - Workout 14 - Reach Under and Open - REPS: 10 per side/ alternating with each rep - NOTES: - As one arm slides under the under and the torso rotates, keep the side of the body not moving, as stable as possible. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570212326991-PJACCV6L58GD0AOV00B1/I-Hops Robyn Schall - Workout 14 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 14 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570212174225-5TPCKRBOFSFFWPKRMRLP/Dynamic+Child%E2%80%99s+Pose Robyn Schall - Workout 14 - Dynamic Child’s Pose - REPS: 12 w 3 count - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 14 https://fitasbuck.com/robyn-schall-workout-15 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215405196-1XLE2ZCFWKWQO8FQ3HI6/Plank+with+Foot+Raise+Hold+-+Right+Side Robyn Schall - Workout 15 - Plank with Foot Raise Hold - Right Side - DURATION: 15 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215245604-8U5U6CGCPN92OI2BBB4F/Suitcase+Deadlift Robyn Schall - Workout 15 - Suitcase Deadlift - WEIGHT: 2-8 LB DBs - REPS: 10 down on 5-count/ up on 1 - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215443052-FNMKN65X756W16ILWYCA/Plank+with+Foot+Raise+Hold+-+Left+Side Robyn Schall - Workout 15 - Plank with Foot Raise Hold - Left Side - DURATION: 15 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215516512-26D0PWE21HGJS05FPVOS/ISO-Prone+Cobra+Hold Robyn Schall - Workout 15 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569609944083-TRZB71P8R7G43VCH3RQ6/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 15 - Hawk Dodges - Right Side - REPS: 15 - SETS: 4 - REST BETWEEN SETS: 20 seconds - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 15 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215167507-CQH5B8M6ZP8DKH81VS6J/Glute+Bridges Robyn Schall - Workout 15 - Glute Bridges - REPS: 15 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 15 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 15 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570214813917-3ID59WC3R8YF18RSI9YM/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 15 - Hawk Dodges - Left Side - REPS: 15 - SETS: 4 - REST BETWEEN SETS: 20 seconds - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 15 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215078896-YZHZ1RVNL1FCCXULFHMT/Underhand+Chest+Press+lying+on+the+floor Robyn Schall - Workout 15 - Underhand Chest Press lying on the floor - WEIGHT: 8 LB DB - REPS: 12 slow - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569610039412-E0WTOYFFQQH66WC5QQ28/Touchdown+to+Balance+-+Left+Side Robyn Schall - Workout 15 - Touchdown to Balance - Left Side - REPS: 8 per side/ 1 side at a time - SETS: 4 - DURATION: 30 seconds - NOTES: - Keep your weight on the heel of foot on the ground. - Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to. - Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570215291039-IAN7F6QKZLAP2DQ1OUWC/Biceps+Curls Robyn Schall - Workout 15 - Biceps Curls - WEIGHT: 2- 8 LB DBs - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 15 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 15 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569610060510-ZLHX14BKHNYQ2S9MBHBA/Touchdown+to+Balance+-+Right+Side Robyn Schall - Workout 15 - Touchdown to Balance - Right Side - REPS: 8 per side/ 1 side at a time - SETS: 4 - DURATION: 30 seconds - NOTES: - Keep your weight on the heel of foot on the ground. - Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to. - Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 15 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 15 - X Behind the head - 10 reps https://fitasbuck.com/essentials-1 daily 0.75 2019-10-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400277880-K8STE0LMKPAFBQPWMRLA/Feet+Position+-+Wide+Stance Copy of Essentials - Wide Stance Feet placed outside shoulders. Knees and toes facing forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398514296-86O86WL1TI8CZS23GGKQ/Grips+-+Neutral Copy of Essentials - Neutral Palms facing side of the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411520076-5TNLHQW0RE9RJA2LWMZE/From+All+Fours Copy of Essentials - From All Fours Knees and feet hip-width apart. Palms under shoulders. Core is tight. Back is neutral without sagging or excessively arching. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411282154-940OOPG97QEC3Z0BDWRC/Lying+on+Back Copy of Essentials - Lying on Back (lying on the floor, lying on the bench, against the wall) Shoulder blades and the small of the back should lie flat against the surface. In order to do this, you need to squeeze the glutes and try to tuck them under the rest of your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398939167-AA0XIDZP533I1OJW0U5T/Feet+-+Flex Copy of Essentials - Flex Heel is flat, toes pointed toward your body. You need to engage your calves and quadriceps (the front of your thigh) to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398045739-D0FE8QD2L9Y061Y12L1L/Grips+-+Overhand Copy of Essentials - Overhand Palms facing into the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398892407-ZRSDY7IMG06S4G06ZDQ1/Feet+-+Point Copy of Essentials - Point Heel is engaged, foot is arched. Toes stretched out away from the body. You need to engage your calves to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411357079-IS13F094A2A0TCKIZM7Z/Lying+facedown+on+Floor Copy of Essentials - Lying Facedown on Floor Similar to lying on the floor, every part of the front of your body should be touching the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411637153-78S16U8IASGD3PYLEYNS/Lying+on+Side Copy of Essentials - Lying on Side Legs in a straight line with the rest of your body. Feet stacked one on top of another. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568397977107-PIYT8C4PLCS86FT0L1FE/Grips+-+Underhand Copy of Essentials - Underhand Palms facing away from the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568399092922-HGWFHP47THIDBYFNCRZT/Feet+Position+-+Neutral Copy of Essentials - Neutral Knees and toes facing forward. Feet about shoulder width apart. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410912052-UZ3T8ZQV6O5EJ2FQHELH/Rows+%2F+pulling+movement Copy of Essentials - Rows / pulling movement For most pulling exercises, a key trick is to use your shoulders primarily as a stabilizer as opposed to the primary mover. In order to accomplish this, focus on keeping your shoulder blades back and down as you pull. Don’t let your shoulders shrug up toward ears. When rowing squeeze your shoulder blades together. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400217014-2TT81CLW08NODWNPBOZA/Feet+Position+-+Sumo Copy of Essentials - Sumo Hips externally rotated. Feet turned out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411160393-XBC7GSHGVIM0BSIEC8XW/Standing Copy of Essentials - Standing Stand up straight with core engaged. Sternum should be angled up slightly which will prevent your shoulders from shrugging up toward your ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Copy of Essentials - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400099946-HQOB5MU62LF4UP86STUV/Feet+Position+-+Staggered+Stance+or+Lunge Copy of Essentials - Staggered Stance or Lunge One leg in front of the other. Foot in front touches the ground. Foot in back: only the ball of the foot touches the ground, heel is off the ground. (Upper body should be upright with core engaged not leaning forward.) As you are on the balls of your feet, it is important to consider what is happening with your ankle; don’t let it shift to one side or the other. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411448945-YAQVJCNNCK0G86GI5ZQA/Push+Up+%2F+Plank+Position Copy of Essentials - Push Up / Plank Position Palms should be outside shoulder width and placed at an angle where your chest is wide and elbows are not flaring out to the side. When performing a push up, your torso should remain in this position throughout the exercise. (A push up is essentially a moving plank.) Torso should be at its full length with flat back (so squeeze the abs) and with your hips in line with shoulder and not with your butt up in the air or sagging toward the floor (squeeze your glutes and engage your thighs). You are on the balls of your feet with the heels off the ground. Shift the weight toward your heels to help stabilize your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410759187-B1PAMXACU92U65JZCK71/Shoulder Copy of Essentials - Presses Pushing Movement For pushing exercises, you want to keep your chest at maximum width and shoulder blades back and down in the socket as you push. In order to prevent shoulders shrugging up toward ears, place your hands closer to rib cage than to your head. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410835721-GQQBTMUTCUSS5H1KWA5B/Squat Copy of Essentials - Squat 1) Stand up straight with core engaged. Chest should be at its full width without rounding shoulders. As you start to move, you want the upper part of your torso to remain this way throughout the squat. 2) Move your hips back. In order to allow your hips to move, start bending your knees. As your butt starts moving closer to the ground you have to continuously move the hips back behind you without letting your upper body fall forward. 3) When you have reached a point where you can’t go any lower to the ground without compromising your upper body positioning, pause slightly. 4) As you make your way back up to a standing position, push through with your heels. 5) Once you have returned to a standing position, give your glutes an extra squeeze and pause slightly before moving on to the next rep. https://fitasbuck.com/robyn-schall-workout-16 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 16 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 16 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570296897241-W1NPYNXDVY8Y3RMRT12I/Lean+Back+-+Right+Side Robyn Schall - Workout 16 - Lean Back - Right Side - REPS: 10 per side/ 1 side at a time - NOTES: 1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground. 2) Upper body should be upright with core engaged (not leaning forward.) 3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570296946972-GT0PJDFZZMQ7VM74JRG0/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 16 - Hawk Dodges - Left Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570210757361-9VF8HE5BTXB96QTOGNBP/ISO-Burpee Robyn Schall - Workout 16 - ISO-Burpee - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297021395-W7IL8T5PU046DD5S0J7T/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 16 - Hawk Dodges - Left Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297698825-9L3ZUWMSQYJVW6KF8MUN/Angled+Lawnmower+Rows+-+Right+Side Robyn Schall - Workout 16 - Angled Lawnmower Rows - Right Side - WEIGHT: 2- 8 LB DBs - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570296843260-Z4SYDNQRJA7641HMRSJE/Dynamic+Cat+Stretch Robyn Schall - Workout 16 - Dynamic Cat Stretch - REPS: 12 with 3-count hold - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297738464-YDJJ34T1SX6M9TQBMOKR/Wall+Squat+Hold Robyn Schall - Workout 16 - Wall Squat Hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297526547-CUKLSITQDK9XM91PLNTL/Plank+Hold Robyn Schall - Workout 16 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297434122-2QMC0EKBD77AF6QX1NJW/1-legged+Glute+Bridge+Hold+-+Left+Side Robyn Schall - Workout 16 - 1-legged Glute Bridge Hold - Left Side - DURATION: 20 seconds per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: No break - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep = all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297475594-LLP6VKFX8638BKFWUN1B/1-legged+Glute+Bridge+Hold+-+Right+Side Robyn Schall - Workout 16 - 1-legged Glute Bridge Hold - Right Side - DURATION: 20 seconds per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: No break - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep = all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570296870374-SBYR6RQ7YBUXO9DLPXUK/Lean+Back+-+Left+Side Robyn Schall - Workout 16 - Lean Back - Left Side - REPS: 10 per side/ 1 side at a time - NOTES: 1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground. 2) Upper body should be upright with core engaged (not leaning forward.) 3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 16 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297080997-10CTTHRXX763KCDN00BB/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 16 - Hawk Dodges - Right Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297846313-9T8BTU1B5Z0XHAKO4KY1/Reverse+Lunge+-+Right+Side Robyn Schall - Workout 16 - Step to Lunge - Right Side - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 16 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297563254-A2184SKQG6CUNN1CVT7K/Goblet+Sumo+Squat Robyn Schall - Workout 16 - Goblet Sumo Squat - WEIGHT: 8 LB DB - REPS: 15 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297776371-OLM8EKM8G2336RSAFU4U/Step+to+Lunge+-+Left+Side Robyn Schall - Workout 16 - Step to Lunge - Left Side - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297875053-MQQN6DNYFCXXGHMJ34HW/Resistance+Band+Neutral+Grip+Pull+Apart Robyn Schall - Workout 16 - Resistance Band Neutral Grip Pull Apart - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297097878-VP134RKR39E9025IUQ8G/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 16 - Hawk Dodges - Right Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 16 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 16 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570296968865-4MVFW9U4OSGAWTBKEWA9/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 16 - Hawk Dodges - Right Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 16 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297043361-KYE9DL4CYW2DE9KWTBT0/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 16 - Hawk Dodges - Right Side - REPS: 10 per side/ 1 side at a time - SETS: 1 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297598975-ZO4QYYHDVF9LAVADCPQJ/Behind+the+Neck+Triceps+Extension Robyn Schall - Workout 16 - Behind the Neck Triceps Extension - WEIGHT: 8 LB DB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570297672738-7J81ZSZ30TWEQ4RPI3F5/Angled+Lawnmower+Rows+-+Left+Side Robyn Schall - Workout 16 - Angled Lawnmower Rows - Left Side - WEIGHT: 2- 8 LB DBs - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 16 - Standing Kick Butts - 10 reps per side https://fitasbuck.com/robyn-schall-workout-17 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299007950-PY1X1LX83XOH559DPKXV/Sit+Back Robyn Schall - Workout 17 - Sit Back - REPS: 10 with 5-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298704491-WC0E39B1LAEYSIZHM4I1/Reach+and+Back+Jumping+Jack Robyn Schall - Workout 17 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 17 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298638735-HJDFNGUI59QRFUE63E96/Reach+and+Back+Jumping+Jack Robyn Schall - Workout 17 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298732196-4MA55IQ45MBLOVH9U079/Reach+and+Back+Jumping+Jack Robyn Schall - Workout 17 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 17 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 17 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298573747-YV1U8EDAR3TBVGKJQWOJ/Step+Out+from+All+Fours Robyn Schall - Workout 17 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299045471-LDA1QH8N07HE0GTL3R9U/Leg+Raise+Hold Robyn Schall - Workout 17 - Leg Raise Hold - DURATION: 20-30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 17 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298833215-VTEC8F9HVMTPJJNIH9S5/Side+Plank+Hold+-+Left+Side Robyn Schall - Workout 17 - Side Plank Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298606434-PE3XFPIJO4XNLF375HTI/Bilateral+Reach Robyn Schall - Workout 17 - Bilateral Reach - REPS: 10 per side with 3-count hold / alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 17 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 17 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 17 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 17 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298792421-GOPE4QDN8BJ043F2TQRA/Superman Robyn Schall - Workout 17 - Superman - REPS: 10 up on 1 count/ down on 5-count - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298886711-VJZBAMBMFBKLZY2YT6AV/Side+Plank+Hold+-+Right+Side Robyn Schall - Workout 17 - Side Plank Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 17 https://fitasbuck.com/robyn-schall-workout-18 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299295407-NM8AI6O58XD3YX4W97JL/Medicine+Ball+Overhead Robyn Schall - Workout 18 - Medicine Ball Overhead - REPS: 20 - NOTES: - The weight of the ball isn’t important. This is about body positioning. - Hips swing back and back remains flat on the “down” part of the exercise. - Explode from the hips as you bring the ball overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299333347-L1RA7HVQ4YHM71HBULGY/Toes-to-Sky+Hop Robyn Schall - Workout 18 - Toes-to-Sky Hop - REPS: 20 - SETS: 1 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 18 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 18 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302757350-CCFKVIUWWU03PORH64WC/Against+the+Wall+%E2%80%93+Deadlift Robyn Schall - Workout 18 - Against the Wall – Deadlift - REPS: 12 down on 5-count-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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299393768-MOWN2A6UE44KOVLEH5U4/Toes-to-Sky+Hop Robyn Schall - Workout 18 - Toes-to-Sky Hop - REPS: 20 - SETS: 1 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 18 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302884226-DX1DU5UP59IHXMMPA5KS/ISO-Prone+Cobra+Hold Robyn Schall - Workout 18 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302685358-N7THIEWYC7IBMH5X0KWQ/Resistance+Band+Neutral+Grip+Pull+Apart+Hold Robyn Schall - Workout 18 - Resistance Band Neutral Grip Pull Apart Hold - DURATION: 30 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302637485-1WVJ87J6AZCPQ7PP7BGZ/Touchdown+to+Balance+-+Left+Side Robyn Schall - Workout 18 - Touchdown to Balance - Left Side - REPS: 8 per side/ 1 side at a time - NOTES: - Keep your weight on the heel of foot on the ground. - Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to. - Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302656953-T3T9HS6IBUBRH1KDXVNC/Touchdown+to+Balance+-+Right+Side Robyn Schall - Workout 18 - Touchdown to Balance - Right Side - REPS: 8 per side/ 1 side at a time - NOTES: - Keep your weight on the heel of foot on the ground. - Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to. - Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 18 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299261892-Q2YZFQ4DW0B1LV8LUFY4/ISO-V+Burpee Robyn Schall - Workout 18 - ISO-V Burpee - REPS: 10 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 18 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302784359-GZ5OBJ01P1A6EJ4E8W5L/Hammer+Curl Robyn Schall - Workout 18 - Hammer Curl - WEIGHT: 2- 8 LB DBs - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 18 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 18 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302842866-8AP3VQKZ6SWNMMJVZBQH/Plank+with+Foot+Raise Robyn Schall - Workout 18 - Plank with Foot Raise - REPS: 5 per side/ alternating with each rep (10 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302581101-9U3SNPZVIUARUHVAZKBP/Glute+Bridge Robyn Schall - Workout 18 - Glute Bridge - REPS: 12 with 3-count hold - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 18 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302459082-LV92JA6EUMN3H3QBLAYI/Underhand+Chest+Press+lying+on+the+floor+-+Left+Side Robyn Schall - Workout 18 - Underhand Chest Press lying on the floor - Left Side - WEIGHT: 8 LB DB - REPS: 12 per side/ 1-side at a time - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570302499766-AVJQ72YHHWFLBPCUIF1G/Underhand+Chest+Press+lying+on+the+floor+-+Right+Side Robyn Schall - Workout 18 - Underhand Chest Press lying on the floor - Right Side - WEIGHT: 8 LB DB - REPS: 12 per side/ 1-side at a time - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 18 https://fitasbuck.com/robyn-schall-workout-19 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304488456-6APYRO8NAJLLOWJON09W/Glute+Bridge Robyn Schall - Workout 19 - Glute Bridge - REPS: 15 with 3-count hold - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 19 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 19 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304436506-OPUFD8K0KTHCPM49SCM5/Reverse+Lunge+-+Left+Side Robyn Schall - Workout 19 - Reverse Lunge - Left Side - REPS: 8 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304169532-U3KLDTHFD85LFLLNXSV6/W-Supermans Robyn Schall - Workout 19 - W-Supermans - REPS: 12 slow - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 19 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304617133-656V6JV8FT6RBI0XFY6X/Biceps+Curl+-+Left+Side Robyn Schall - Workout 19 - Biceps Curl - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570309191688-A075OI2RYOW19W5GZXVW/Reach+Under+and+Open+from+All+Fours Robyn Schall - Workout 19 - Reach Under and Open from All Fours - REPS: 12 per side/ alternating with each rep - NOTES: - As one arm slides under the under and the torso rotates, keep the side of the body not moving, as stable as possible. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304409847-B3DAEY0DZU6YLBJ9XS97/Resistance+Band+Overhand+Overhead+Pull+Aparts Robyn Schall - Workout 19 - Resistance Band Overhand Overhead Pull Aparts - REPS: 12 w/ 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304590736-MD7O4MN8NQXZ3ERWW66M/T+Superman+Hold Robyn Schall - Workout 19 - T Superman Hold - DURATION: 30 seconds - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 19 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304761606-7BVE8LI0OPFMC65PEUNG/Bird+Dog+Hold Robyn Schall - Workout 19 - Bird Dog Hold - Other Side - DURATION: 30 seconds per side - SETS: 2 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304358614-7P7F3UGM2Y9XGIV5M9DF/Reaching+Squat+Jump Robyn Schall - Workout 19 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 19 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 19 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304557419-YW9BLCXJWM6RQWKR56NT/Shoulder+Press+Neutral+Grip+-+Right+Side Robyn Schall - Workout 19 - Shoulder Press Neutral Grip - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304642599-AVEZ5B0X4JAUXKWHQO0B/Biceps+Curl+-+Right+Side Robyn Schall - Workout 19 - Biceps Curl - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304212297-PLPQRJVJ5P506Z8DWDCG/Resistance+Band+Neutral+Grip+Pull+Apart Robyn Schall - Workout 19 - Resistance Band Neutral Grip Pull Apart - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304252627-0G1FQV8IZ38EZ0JPDV2G/Stiff+Legged+Deadlift Robyn Schall - Workout 19 - Stiff Legged Deadlift - REPS: 10-12 down on a 5-count/ up on 1 - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 19 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304723067-5DME3B8Z603RZYW572DX/Bird+Dog+Hold Robyn Schall - Workout 19 - Bird Dog Hold - DURATION: 30 seconds per side - SETS: 2 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304462985-XB4F27R9MHQTUB1GE533/Reverse+Lunge+-+Right+Side Robyn Schall - Workout 19 - Reverse Lunge - Right Side - REPS: 8 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304147333-OAN244ZIC1LAOQZ1J76W/Scapular+Push+Up Robyn Schall - Workout 19 - Scapular Push Up - REPS: 10-12 up on 1-count/ down on 4-count - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 19 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570304533843-DWJYSFMNKWVD6O7HFPCN/Shoulder+Press+Neutral+Grip+-+Left+Side Robyn Schall - Workout 19 - Shoulder Press Neutral Grip - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 19 https://fitasbuck.com/robyn-schall-workout-20 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 20 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 20 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 20 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305882758-SRMS2XJ6NBU5ZBA8EHAS/Plank+with+Foot+Raise Robyn Schall - Workout 20 - Plank with Foot Raise - REPS: 6 per side with 2-count hold / alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 20 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 20 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305952861-0TZ9ZLMOUJS6RMBYNRD3/Wood+Choppers+-+Right+Side Robyn Schall - Workout 20 - Wood Choppers - Right Side - REPS: 8 per side/ 1 side at a time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570298676446-A50BIEW1NE45RBNWAMQO/Reach+and+Back+Jumping+Jack Robyn Schall - Workout 20 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305925226-FGFJVG3I9ZEORQ63VMRW/Wood+Choppers++-+Left+Side Robyn Schall - Workout 20 - Wood Choppers - Left Side - REPS: 8 per side/ 1 side at a time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306029311-SVAYSG0EURXYE3LQVLHI/Side+Leg+Raises+with+Resistance+Band+-+Left+Side Robyn Schall - Workout 20 - Side Leg Raises with Resistance Band - Left Side - REPS: 10 with 5-count hold per side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306170225-YD05BN7Y7EU6SD353J2E/Superman+Hold Robyn Schall - Workout 20 - Superman Hold - DURATION: 25 seconds - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 20 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 20 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306100302-7G4QTNVO0OWJU4C2WL7O/Side+Plank+-+Right+Side Robyn Schall - Workout 20 - Side Plank - Right Side - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306081658-4SV6UCQLT5LPP6SH2BJ0/Side+Plank+-+Left+Side Robyn Schall - Workout 20 - Side Plank - Left Side - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306129918-YJSR6EU8SOEW06L59UQ7/Leg+Raises Robyn Schall - Workout 20 - Leg Raises - REPS: 12 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 20 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305855109-S7MKY4V0S9DI1CEIXN6A/Bird+Dog Robyn Schall - Workout 20 - Bird Dog - REPS: 10 per side with 3-count hold/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570306050269-FXHIBR6DY8210K53ACE4/Side+Leg+Raises+with+Resistance+Band+-+Right++Side Robyn Schall - Workout 20 - Side Leg Raises with Resistance Band - Right Side - REPS: 10 with 5-count hold per side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://fitasbuck.com/robyn-schall-workout-21 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313918870-YYR2UCQ1P9O7IP4FWRRK/Hammer+Curl+-+Right+Side Robyn Schall - Workout 21 - Hammer Curl - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 21 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570314112315-XC6FNP5UC37N4IZQ8W3Z/Superman+Hold Robyn Schall - Workout 21 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 21 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 21 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313595924-3Q825I97VBOUINAKYUMN/Resistance+Band+Underhand+Pull+Aparts Robyn Schall - Workout 21 - Resistance Band Underhand Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313897324-JUH3OP6PNEBOHUYDRL1B/Hammer+Curl+-+Left+Side Robyn Schall - Workout 21 - Hammer Curl - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570314029378-DQ3IOEXKC3CURAPG0PLH/Triceps+Kickbacks+-+Right+Side Robyn Schall - Workout 21 - Triceps Kickbacks - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - You don’t need to use a bench. You can use anything that allows you to keep your chest forward, your torso long and your core completely engeged. - Start holding DB close to the body, with arm bent to 90 degrees. -Straighten the arm using the triceps to do so. (As opposed to using the shoulder-- your shoulders role is simply to stabilize rather than act as a mover on this one.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313742700-LCLOY1LI95F8L7CBJJL7/Underhand+Chest+Press+lying+on+the+floor Robyn Schall - Workout 21 - Underhand Chest Press lying on the floor - WEIGHT: 2-8 LB DBs - REPS: 10 per side/ alternating with each rep - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570314002353-CT285XQOWLE0BBFH0K6A/Triceps+Kickbacks+-+Left+Side Robyn Schall - Workout 21 - Triceps Kickbacks - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - You don’t need to use a bench. You can use anything that allows you to keep your chest forward, your torso long and your core completely engeged. - Start holding DB close to the body, with arm bent to 90 degrees. -Straighten the arm using the triceps to do so. (As opposed to using the shoulder-- your shoulders role is simply to stabilize rather than act as a mover on this one.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 21 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 21 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313814630-10ZJEGSJFUFDZ9D82O7J/1-legged+Glute+Bridge+Hold+-+Left+Side Robyn Schall - Workout 21 - 1-legged Glute Bridge Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313650543-G9DPNXVT65JEN66HR2FW/Sumo+Squat Robyn Schall - Workout 21 - Sumo Squat - REPS: 15 down on a 5-count/ up on 1 - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 21 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313495831-OHC9DZ3OLAH2RLNE0Y44/Superman Robyn Schall - Workout 21 - Superman - REPS: 12 up on 1-count/ down on 4-count - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313674028-6SLIR4GLVR9WAAM8L2VC/I-Hops Robyn Schall - Workout 21 - I-Hops - REPS: 20 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 21 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313850486-DBUZDFMVCFGSCW6FSTVG/1-legged+Glute+Bridge+Hold+-+Right+Side Robyn Schall - Workout 21 - 1-legged Glute Bridge Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570299261892-Q2YZFQ4DW0B1LV8LUFY4/ISO-V+Burpee Robyn Schall - Workout 21 - ISO-V Burpee - REPS: 12 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313962287-FB0L2VZBSZQFZ2I58OR9/ISO-Prone+Cobra+Hold Robyn Schall - Workout 21 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 21 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 21 https://fitasbuck.com/robyn-schall-workout-22 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313186320-EVF4Q210HE7IO51CCGBJ/Glute+Bridge+Hold Robyn Schall - Workout 22 - Glute Bridge Hold - DURATION: 45 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570307631320-UIL6LESR6G35P2XU4068/Medicine+Ball+Overhead Robyn Schall - Workout 22 - Medicine Ball Overhead (Can use 3 LB DB or any ball) - REPS: 15 - NOTES: - The weight of the ball isn’t important. This is about body positioning. - Hips swing back and back remains flat on the “down” part of the exercise. - Explode from the hips as you bring the ball overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570308162508-9LOET3JXIQOANMM1RFSW/Jinder+Flies Robyn Schall - Workout 22 - Jinder Flies - WEIGHT: 2-3 LB DBs - REPS: 12 super slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570308192161-S41NXOAJ0FT3K5NYM479/Against+the+Wall+-+Bend+and+Reach Robyn Schall - Workout 22 - Against the Wall - Bend and Reach - REPS: 10 slow reps with 3-count hold in reach - NOTES: - Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen. -From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 22 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 22 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 22 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570308219618-MCLLT9UDH5I6KDLC7H6V/I-Hops Robyn Schall - Workout 22 - I-Hops - REPS: 20 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313243193-TGJ2890RFQ8JJ12Y1KQO/Bird+Dogs Robyn Schall - Workout 22 - Bird Dogs - RESPS: 15 per side with 2-count hold - SETS: 2 - REST BETWEEN SETS: 30 seconds - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 22 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 22 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 22 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 22 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313009155-ECJELW4UXIMR8KCAQIIN/Chest+Press+lying+on+the+floor Robyn Schall - Workout 22 - Chest Press lying on the floor - WEIGHT: 2- 8 LB DBs - REPS: 12 slow/ per side/ alternating with each rep - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312839715-NNWRFGB3J1G1TPL283PH/Biceps+Curl Robyn Schall - Workout 22 - Biceps Curl - WEIGHT: 2- 5 LB DBs - REPS: 12 slow/per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 22 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312909692-ILO639IW8178UE7J9RCE/Duck+Walks Robyn Schall - Workout 22 - Duck Walks - REPS: 10 per side/ alternating with each rep (20) - NOTES: - Maintain the squat position as you step out to the side into a wide stance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 22 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 22 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570307604781-LVZ7XWZFK4YMRYSZX9PN/Iso-V-Burpee Robyn Schall - Workout 22 - Iso-V-Burpee - REPS: 12 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312881341-QCITL0CDQHJ8IKBECPB9/Behind+the+Body+Resistance+Band+Pull+Apart Robyn Schall - Workout 22 - Behind the Body Resistance Band Pull Apart - REPS: 12 w/ 3-count hold - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://fitasbuck.com/robyn-schall-workout-23 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315332904-73HOQ36TNFJ5LR5JF67Q/Plank+Hold Robyn Schall - Workout 23 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 23 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315019856-AW3I9RZOHOWT5DHE0D5U/Upside+Down+Turtle Robyn Schall - Workout 23 - Upside Down Turtle - REPS: 10 with 3-count hold - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 23 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 23 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315227138-O554ZFJASKESZQKMOV0K/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 23 - Hawk Dodges - Right Side - REPS: 15 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 23 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315172023-R4M12CHNZ8QB2JFITK0E/Lean+Back+-+Right+Side Robyn Schall - Workout 23 - Lean Back - Right Side - REPS: 10 per side with 3-count hold/ 1 side at a time - NOTES: 1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground. 2) Upper body should be upright with core engaged (not leaning forward.) 3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 23 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315204273-HFB9ZWV7VOBRBCP77LAJ/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 23 - Hawk Dodges - Left Side - REPS: 15 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315138129-WXZQWQI942ZCQAE1HN8W/Lean+Back+-+Left+Side Robyn Schall - Workout 23 - Lean Back - Left Side Lean Back - Left Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 23 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 23 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315261693-WQQ5MQX27YZ5O4OF6SZD/Wood+Choppers+-+Left+Side Robyn Schall - Workout 23 - Wood Choppers - Left Side - REPS: 8 per side/ 1 side at a time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315086101-LZIAJKVRXLE07E9Z5I5J/Thumbs+Up+Superman Robyn Schall - Workout 23 - Thumbs Up Superman - REPS: 10 up on 1-count/ down on 5-count - NOTES: - Keep the arms straight and don’t let your upper traps shrug up. - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly - You can do it facing down the floor if there is no stability ball https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315061767-J061EBF7PKV3YGFEN91F/Knee+Roll+Overs Robyn Schall - Workout 23 - Knee Roll Overs - REPS: 8 per side with 2-count hold / alternating with each rep - NOTES: - Keep shoulders pressed to floor as the knees rotate. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 23 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315370153-CXYCJSUNN8M3O7VUZS6F/Single+Leg+Stand+-+Left+Side Robyn Schall - Workout 23 - Single Leg Stand - Left Side - DURATION: 15 seconds per leg/ 1 leg at a time - NOTES: - Completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor. - Pick a focal point that puts your head in a neutral position. - Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 23 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315394356-SGQLHVAYM3LS7IRCMD1T/Single+Leg+Stand+-+Right+Side Robyn Schall - Workout 23 - Single Leg Stand - Right Side - DURATION: 15 seconds per leg/ 1 leg at a time - NOTES: - Completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor. - Pick a focal point that puts your head in a neutral position. - Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 23 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315299993-MROMXDG68KQ56I3OUC2G/Wood+Choppers+-+Right+Side Robyn Schall - Workout 23 - Wood Choppers - Right Side - REPS: 8 per side/ 1 side at a time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570315421860-H28AJ4WYH5OQLYEBXPGI/Reach+and+Back+Jumping+Jack Robyn Schall - Workout 23 - Reach and Back Jumping Jack - REPS: 15 - 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. https://fitasbuck.com/robyn-schall-workout-24 daily 0.75 2019-10-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 24 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316891557-NEW4R2RCB6RI3QA9VIJT/1-legged+Glute+Bridge+-+Right+Side Robyn Schall - Workout 24 - 1-legged Glute Bridge - Right Side - REPS: 10 per side with 2-count hold/1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570317110027-E2OCLTH6TAN7ZEWJR9S4/Behind-the-neck+Triceps+Extensions Robyn Schall - Workout 24 - Behind-the-neck Triceps Extensions - WEIGHT: 8 LB DB - REPS: 15 slow - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316520961-0JHODZE9QLMMFAKNDA8F/Scapular+Push+Up Robyn Schall - Workout 24 - Scapular Push Up - REPS: 12 up on 1-count/ down on 4-count - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 24 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 24 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 24 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570314112315-XC6FNP5UC37N4IZQ8W3Z/Superman+Hold Robyn Schall - Workout 24 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316831502-G99YGD256FENC5T59EPG/Close+Grip+Press+Lying+on+the+floor+-+Right+Side Robyn Schall - Workout 24 - Close Grip Press Lying on the floor - Right Side - WEIGHT: 2-8 LB DBs - REPS: 10 per side/ 1- side at a time - NOTES: - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. - Easy landings and he sure shoulders are touching the floor before moving on to your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 24 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316811127-T6I92NRS2NSVDDTSUAS7/Close+Grip+Press+Lying+on+the+floor+-+Left+Side Robyn Schall - Workout 24 - Close Grip Press Lying on the floor - Left Side - WEIGHT: 2-8 LB DBs - REPS: 10 per side/ 1- side at a time - NOTES: - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. - Easy landings and he sure shoulders are touching the floor before moving on to your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316867693-LWSNY8EJLANX8L9O9JZO/1-legged+Glute+Bridge+-+Left+Side Robyn Schall - Workout 24 - 1-legged Glute Bridge Hold - Left Side - REPS: 10 per side with 2-count hold/1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316661501-NER2NTZ8REHGSS1CORC8/Goblet+Sumo+Squat Robyn Schall - Workout 24 - Goblet Sumo Squat - WEIGHT: 8 LB DB - REPS: 12 down on a 5-count/ up on 1 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570317063305-44JO2X40WYA91M8CUC7E/ISO-Prone+Cobra+Hold Robyn Schall - Workout 24 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 24 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 24 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570317007609-H8XMFYLFM858FU96976A/Shoulder+Press+Neutral+Grip+-+Right+Side Robyn Schall - Workout 24 - Shoulder Press Neutral Grip - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313495831-OHC9DZ3OLAH2RLNE0Y44/Superman Robyn Schall - Workout 24 - Toes-to-Sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 24 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316619800-XN7XJUKJRM4MUUDKFQEV/Reaching+Squat+Jump Robyn Schall - Workout 24 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316573897-EWIR1DB75NPJWU620RNZ/Bent+Over+Row+-+Underhand+Grip Robyn Schall - Workout 24 - Bent Over Row - Underhand Grip - WEIGHT: 2 8-LB DBs - REPS: 12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316739651-RFHXLVYWNDLGREEELC9P/Superman+Hold Robyn Schall - Workout 24 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570317177063-Q8ZEYZ66ZYL6FNYKQ0KZ/Superman+Hold Robyn Schall - Workout 24 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570316981156-6P62ZFHFTZFS4CVQM6NN/Shoulder+Press+Neutral+Grip+-+Left+Side Robyn Schall - Workout 24 - Shoulder Press Neutral Grip - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 10 slow/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 24 https://fitasbuck.com/jay-casale-workout-25 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706516849-RULZYOJRMXRQGMXU8L3K/Side+Plank+Hold+-+Right+Side Jay Casale - Workout 25 - Side Plank Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 25 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092406308-YPKDLMAW7SR6O124HCUG/Behind-the-body+Resistance+Band+Pull+Apart+Hold Jay Casale - Workout 25 - Behind-the-body Resistance Band Pull Apart Hold - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 25 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 25 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 25 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092334983-KONKW4T2MO62H6P10IZL/Jinder+Flies Jay Casale - Workout 25 - Jinder Flies - WEIGHT: 2- 10 LB DBs - REPS: 10 slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706363302-MG1TXETWB5KHIZFCJEVO/Resistance+Band+Neutral+Grip+Pull+Apart Jay Casale - Workout 25 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706291150-OCKN1LZVI9ZVTWWTC316/Resistance+Band+Neutral+Grip+Pull+Apart Jay Casale - Workout 25 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 25 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100714905-YLJSM1EWKSHNU6GV29GP/Triceps+Dips Jay Casale - Workout 25 - Triceps Dips - REPS: 10-12 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 25 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706430889-9RPDGJTIFDMUOCNGJJN8/Push+Ups Jay Casale - Workout 25 - Push Ups - REPS: 10-12 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706477480-HK063CHXWBFAGZI5KR9R/Side+Plank+Hold+-+Left+Side Jay Casale - Workout 25 - Side Plank Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 25 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706235983-M98HE56H8P6PYIWEG0NM/T-Supermans Jay Casale - Workout 25 - T-Supermans - REPS: 10 (up on 1-count/ down on 3-count) - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706386681-EKSE7HTXHORQCG27AS99/Resistance+Band+Neutral+Grip+Pull+Apart Jay Casale - Workout 25 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 25 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091984210-4VXPOHPRXMP7XJ56YBEQ/Flat+Bench+Press Jay Casale - Workout 25 - Flat Bench Press - WEIGHT: 2- 25 LB DBs - REPS: 10 up on 1-count/ down on 4 count - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706204504-XDGQGRZWFBJZFV83RLR8/Walkouts Jay Casale - Workout 25 - Walkouts - REPS: 10 with 3-count hold in push up position - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://fitasbuck.com/jay-casale-workout-26 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 26 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 26 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 26 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 26 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 26 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110133709-ISGECD6QRVLVD5CLZR3I/Knee-to-stand Jay Casale - Workout 26 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110438175-XEK85HAA19Z4G7LITFN2/Bodyweight+Squats Jay Casale - Workout 26 - Bodyweight Squats - REPS: 20 with 3-count hold - SETS: 1 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110107377-0E4EMB8IHYEWR8V2ZH4T/Goblet+Squat Jay Casale - Workout 26 - Goblet Squat - WEIGHT: 30 LB DB - REPS: 12 slow with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185359973-RKYYLQTC548QC6T3RXLN/1-legged+Glute+Bridge+-+Left+Side Jay Casale - Workout 26 - 1-legged Glute Bridge (left side) - REPS: 10 reps per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110025875-ELZ8LDHFEBHODVO7ITZ1/Hip+Flexor+Stretch+from+Push+Up+Position Jay Casale - Workout 26 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20 total) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185387209-DWIS6YWPNR8DKT0JD0WY/1-legged+Glute+Bridge+-+Right+Side Jay Casale - Workout 26 - 1-legged Glute Bridge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 26 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110071548-VL0WMHLSCDZHYNNV9VS6/Toes-to-Sky+Hop.gif Jay Casale - Workout 26 - Toes-to-sky Hops - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 26 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 26 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110640932-423PKYM0DNQVBPDNHNFW/Glute+Bridge+Hold Jay Casale - Workout 26 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110526181-Z309PU0VP8FO7ENIU3CN/Stiff-Legged+DB Jay Casale - Workout 26 - Stiff-Legged DB - WEIGHT: 2- 20 LB DB - REPS: 12 with 3-count hold - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 26 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 26 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110489799-HSW5EENMZRTYI4K4Z9MQ/Step-to-lunge Jay Casale - Workout 26 - Step-to-lunge - REPS: 10 per side/ alternating with each rep - 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. https://fitasbuck.com/jay-casale-workout-27 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708938644-VNWX7D9ETG9365S0RZO5/Hammer+Curls Jay Casale - Workout 27 - Hammer Curls - WEIGHT: 2-20 LB DBs - REPS: 8 - NOTES: - Keep your arms close to your body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708626724-G4WX3UFVDVQTRAXTJEPD/Biceps+Curls+%28full+range%29 Jay Casale - Workout 27 - Biceps Curls (full range) - WEIGHT: 2- 15 LB DBs - REPS: 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708375268-UTWDCM5GCJ5KAJH8FPFZ/Superman+with+Pull Jay Casale - Workout 27 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 27 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708595852-1G864YCV9AKCATMPVG9U/Biceps+Curls+%28starting+halfway+up%29 Jay Casale - Workout 27 - Biceps Curls (starting halfway up) - WEIGHT: 2- 15 LB DBs - REPS: 4 - NOTES: - Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl. - Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 27 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708269755-ZYTXPVIN5QV4YVTCYVND/Superman+with+Pull Jay Casale - Workout 27 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708445807-184ZZETHUFCS5L2MEPL4/Biceps+Curls+%28to+halfway+up%29 Jay Casale - Workout 27 - Biceps Curls (to halfway up) - WEIGHT: 2- 15 LB DBs - REPS: 4 - NOTES: - Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl. - Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708204587-3LIYDMKB5H47N290ECM9/Neutral+Grip+Row+with+Chest+Against+Incline+Bench Jay Casale - Workout 27 - Neutral Grip Row with Chest Against Incline Bench - WEIGHT: 2- 25 LB DBs - REPS: 6 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708165408-7XW08DUHG72XVYH9VX5C/Overhand+Row+with+Chest+Against+Incline+Bench Jay Casale - Workout 27 - Overhand Row with Chest Against Incline Bench - WEIGHT: 2- 25 LB DBs - REPS: 6 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 27 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 27 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 27 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 27 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708713192-GO4FCLBHCASPUB8KHC18/Bent+Over+Row+-+Underhand+Grip Jay Casale - Workout 27 - Bent Over Row - Underhand Grip - WEIGHT: 2- 20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 27 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708102453-I8IR6582CA8NBIFN5M2Q/Stability+Ball+Plank+with+Fist+Pump Jay Casale - Workout 27 - Stability Ball Plank with Fist Pump - DURATION: 40 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 27 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 27 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 27 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708076337-CT4C3B7O06Y20TJWTRWM/Walkout+into+Medicine+Ball+Overhead+Press Jay Casale - Workout 27 - Walkout into Medicine Ball Overhead Press - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708301897-3MMLHSCLMQEMTO5N8OYM/Superman+with+Pull Jay Casale - Workout 27 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 27 - Hold for 10 seconds https://fitasbuck.com/jay-casale-workout-28 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 28 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710522259-6FEZUOGBJV9Q0E3CY0SE/Bird+Dog+Hold+-+Other+Side Jay Casale - Workout 28 - Bird Dog Hold - Other Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710749643-X5TI9F8S568LI1E77IKV/I-Hops Jay Casale - Workout 28 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 28 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 28 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710786495-G8FZ773DXLUS92YXD0NY/Triceps+Dips Jay Casale - Workout 28 - Triceps Dips - REPS: 12-15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710557460-77URBGTDWYVAS6CNNMS1/I-Hops Jay Casale - Workout 28 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710415333-ZI4RQABCZVW543CWCZR7/Plank+into+Side+Plank Jay Casale - Workout 28 - Plank into Side Plank - REPS: 12 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 28 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710607037-V4U9B4IFTP6E16VZIEEX/I-Hops Jay Casale - Workout 28 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710870235-65NX81CPEU9WTTIK9LBU/Shoulder+Press+Neutral+Grip Jay Casale - Workout 28 - Shoulder Press Neutral Grip - WEIGHT: 2- 15 LB DBs - REPS: 8-10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701676854-BUCYD5D8B3R78752J94Q/Plank+Row+-+Left+Side Jay Casale - Workout 28 - Plank Row - Left Side - WEIGHT: 2- 15 LB DBs - REPS: 6 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 28 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 28 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 28 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710444283-TW8PLW0AU25CSOL2984H/Burpees Jay Casale - Workout 28 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710990147-QWRCWPNM3EPFSD8VMKY0/Push+Ups Jay Casale - Workout 28 - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710831089-RMKFORSBTEL9XJH2ZEHM/Biceps+Curls Jay Casale - Workout 28 - Biceps Curls - WEIGHT: 2- 15 LB DBs - REPS: 8-10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710488266-YDMWLIY9AHRCQ4DHPQCS/Bird+Dog+Hold Jay Casale - Workout 28 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710641477-VX255CJ0473HK7C5FK9T/I-Hops Jay Casale - Workout 28 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701657913-SEFDWNWDGUZW85XBAR4V/Plank+Row+-+Right+Side Jay Casale - Workout 28 - Plank Row - Right Side - WEIGHT: 2- 15 LB DBs - REPS: 6 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 28 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710964943-7MQHG1EE2I4YTG6TVW4T/Iso-Prone+Cobra Jay Casale - Workout 28 - Iso-Prone Cobra - REPS: 10 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 28 https://fitasbuck.com/jay-casale-workout-29 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 29 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 29 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704385408-O9NF1VS1Y69EJ027Q2QY/Reaching+Squat+Jumps Jay Casale - Workout 29 - Reaching Squat Jumps - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704432541-1CBPF3MBT6HMP4XKSQ11/Burpee+into+DB+Deadlift Jay Casale - Workout 29 - Burpee into DB Deadlift - WEIGHT: 45 LB DB - REPS: 12-15 - SET:S 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Before you pick the dumbbell up, come to a complete stop. Make sure your hips are back, core is tight and back is flat before deadlift. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 29 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 29 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704598872-IPA4L6YO1BYUVSNNMJ5G/Goblet+Squat Jay Casale - Workout 29 - Goblet Squat - WEIGHT: 30 LB DB - REPS: 6 (down on 5-count/ up on 1-count) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 29 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704826138-TB8G1JNYXP1NXN8Q9CGV/Step+to+Lunge+with+DB+-+Right+Side Jay Casale - Workout 29 - Step to Lunge with DB - Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 29 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704858141-KWRGWBI6A9CJH5G236NK/Iron+Butterfly Jay Casale - Workout 29 - Iron Butterfly - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704941027-1V7EUTMEHMFY07GTL6MR/Glute+Bridge+Hold Jay Casale - Workout 29 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 29 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 29 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704348436-Y0TXYMJQZBL60I2OGCUQ/Vertical+Leg+Extention Jay Casale - Workout 29 - Vertical Leg Extention - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Jay Casale - Workout 29 - Sumo Goblet Squat - WEIGHT: 30 LB DB - REPS: 6 (down on 5-count/ up on 1-count) - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704792890-BI469JMMWGFDRES8U111/Step+to+Lunge+with+DB+-+Left+Side Jay Casale - Workout 29 - Step to Lunge with DB - Left Side - WEIGHT: 15 pound DB - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 & 3 (no break between 1 & 2 or 3 & 4) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 29 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 29 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 29 https://fitasbuck.com/jay-casale-workout-30 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 30 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692275835-AFOSQJZMSSYRKTSR9B44/Reach+and+Back+Jumping+Jack Jay Casale - Workout 30 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 30 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692352192-LJGYZW40DR9FMH8U9WHH/Palm-to-heel+Sit+Ups Jay Casale - Workout 30 - Palm-to-heel Sit Ups - REPS: 10 per side/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 1 minute - NOTES: - Entire midsection, small of the back should touch the floor the entire time. - You are using your obliques (the love handles area of your tummy) to move from side to side. - To take pressure off the neck, lift your head off the floor and keep your chin down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 30 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 30 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691746455-39OTV6H4180KDJO39XRP/Side+Plank+Hold+-+Left+Side Jay Casale - Workout 30 - Side Plank Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 30 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691636340-XS6LUF85D9TUB772K9L3/Side+Plank+-+Left+Side Jay Casale - Workout 30 - Side Plank - Left Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691817058-5B9P4X4N45XNRFMWD6EQ/Side+Plank+Hold+-+Right+Side Jay Casale - Workout 30 - Side Plank Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690178162-ZJDV6FBK5F9YFK64XPFU/Hip+Flexor+Stretch+from+Push+Up+Position Jay Casale - Workout 30 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 30 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 30 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692296094-REDU9C2S7RMWCYI5HTSL/Reach+and+Back+JumpinReach+and+Back+Jumping+Jackg+Jack+B.gif Jay Casale - Workout 30 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690148320-V1KQND4NWTXKQOLXK4KZ/Dynamic+Child%E2%80%99s+Pose Jay Casale - Workout 30 - Dynamic Child’s Pose - REPS: 15 with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 30 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691659641-YHS1D1JJFJ2TILWRE8AG/Side+Plank+-+Right+Side Jay Casale - Workout 30 - Side Plank - Right Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 30 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690215600-ZQKX1G12SD929VD8AOI3/Reach+and+Back+Jumping+Jack Jay Casale - Workout 30 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 30 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 30 https://fitasbuck.com/jay-casale-workout-31 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384459140-M6J3EFC22PZSP3J14GQB/Cobra+Push+Ups Jay Casale - Workout 31 - Cobra Push Ups - REPS: 10 - NOTES: - Be sure to keep core engaged through the entire exercise including on the way back - Chest should end up in front of shoulders https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091984210-4VXPOHPRXMP7XJ56YBEQ/Flat+Bench+Press Jay Casale - Workout 31 - Flat Bench Press - WEIGHT: 2-25 LB DBs - REPS: 12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 31 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 31 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 31 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 31 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384252471-59OKXF8O40O520VNL74I/Scapular+Push+Up Jay Casale - Workout 31 - Scapular Push Up - REPS: 12 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384309682-V4MRD32XXB18ZJHHL6V5/W-Superman Jay Casale - Workout 31 - W-Superman - REPS: 10 (up on 1-count/ down on 3-count) - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 31 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 31 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384544622-4IVBIVNHTUBUIO1GRUGT/Incline+Close+Grip+DB+Press Jay Casale - Workout 31 - Incline Close Grip DB Press - WEIGHT: 2- 20 LB DBs - REPS: 10 - NOTES: - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 31 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384413186-UZROAUDOTI7JV6F8F6ZP/Behind+the+Body+Resistance+Band+Pull+Apart Jay Casale - Workout 31 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384353067-FKPZ5YZRVDDMX48VJFXI/Behind+the+Body+Resistance+Band+Pull+Apart Jay Casale - Workout 31 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 31 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384495209-BNIMSPSB90HF7IPNMK2N/Plank+Hold Jay Casale - Workout 31 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100714905-YLJSM1EWKSHNU6GV29GP/Triceps+Dips Jay Casale - Workout 31 - Triceps Dips - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384574584-01L92ABV6A1WO2MUP4U5/Neutral+Grip+Front+Raise+with+Chest+Against+Incline+Bench Jay Casale - Workout 31 - Neutral Grip Front Raise with Chest Against Incline Bench - WEIGHT:2- 8 LB DBs - REPS: 10 with 2-count hold - NOTES: - Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement. - Controlled movement as you return the DBs to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 31 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 31 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384377837-OMX1R98F8EF8W3X2I18H/Behind+the+Body+Resistance+Band+Pull+Apart Jay Casale - Workout 31 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://fitasbuck.com/jay-casale-workout-32 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 32 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 32 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 32 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619510921-B5LW06BDICH5EVLSOTR2/Reverse+Lunge+-+Left+Side Jay Casale - Workout 32 - Reverse Lunge - Left Side - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619676491-IAE2E80PJHEI64S4ZYCD/1-legged+Glute+Bridge+-+Left+Side Jay Casale - Workout 32 - 1-legged Glute Bridge - Left Side - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Jay Casale - Workout 32 - Sumo Goblet Squat - WEIGHT: 30 LB DB - REPS: 12 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619622327-LMDXPAP1OOEQZ6SNKKOF/V-Burpees Jay Casale - Workout 32 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 32 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619167787-67FIG5EJDI5YEGSVG7N3/V-Burpees Jay Casale - Workout 32 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619865076-NHGDMY6BE48YJMTYE232/1-legged+Glute+Bridge+Hold+-+Right+Side Jay Casale - Workout 32 - 1-legged Glute Bridge Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619700100-GIADMKRYNBM2UQME6FWH/1-legged+Glute+Bridge+-+Right+Side Jay Casale - Workout 32 - 1-legged Glute Bridge - Right Side - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 32 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619367044-OHGWUBYFZOXSE44PYQ19/Suitcase+Deadlift Jay Casale - Workout 32 - Suitcase Deadlift - WEIGHT: 2- 20 LB DBs - REPS: 12 (down on 4-count/ up on 1) - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619455152-AGOB35A0HP3ETWQGZJGA/V-Burpees Jay Casale - Workout 32 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619806168-KHYTBKGJD1KOLXBIBU88/1-legged+Glute+Bridge+Hold+-+Left+Side Jay Casale - Workout 32 - 1-legged Glute Bridge Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 32 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 32 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619119261-ODNGLLQQRB57L1OOJPAV/Knee-to-Stand Jay Casale - Workout 32 - Knee-to-Stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619076132-IWCGE8WACKMOPS8BG5HA/Step+Out+from+All+Fours Jay Casale - Workout 32 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619536062-VQRT9DD8MAE4YOLGAXKC/Reverse+Lunge+-+Right+Side Jay Casale - Workout 32 - Reverse Lunge - Right Side - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 32 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 32 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 32 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619573671-B3LFIW9PCA1R7S15N6F3/Body+Weight+Squat Jay Casale - Workout 32 - Body Weight Squat - REPS: 15 with 3-count hold in squat - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 32 https://fitasbuck.com/jay-casale-workout-33 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 33 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388873418-3IZLTLQOO4MA9G5MYHHY/Hammer+Curl+-+Left+Side Jay Casale - Workout 33 - Hammer Curl - Left Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 33 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388993096-YNTQLVYI4738A5L6KM3A/Superman+Hold Jay Casale - Workout 33 - Superman Hold - DURATION: 30 seconds - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 33 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 33 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388533075-TJT9BPPEGEQI7IQZ3JL1/Side+Plank+Hold+-+Right+Side Jay Casale - Workout 33 - Side Plank Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 33 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388841643-YFIJLEPXT3TG0WKFBDQL/Biceps+Curl+-+Right+Side Jay Casale - Workout 33 - Biceps Curl - Right Side - WEIGHT: 15 LB DB - REPS: 10 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388812176-30WOC0KKMBPHH3QXQ3EK/Biceps+Curl+-+Left+Side Jay Casale - Workout 33 - Biceps Curl - Left Side - WEIGHT: 15 LB DB - REPS: 10 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 33 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570403600273-IV8HSDCLXC0XBKMW4WXW/Bent+Over+Row+-+Neutral+Grip Jay Casale - Workout 33 - Bent Over Row - Neutral Grip - WEIGHT: 2- 25 LB DBs - REPS: 12 Slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388439105-TZYJDFLP0JU17GWUM5LD/Side+Plank+Hold+-+Left+Side Jay Casale - Workout 33 - Side Plank Hold - Left Side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 33 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388610476-HIS3MKZ83BST8UJ4IZBX/Resistance+Band+Overhand+Overhead+-+Pull+Aparts Jay Casale - Workout 33 - Resistance Band Overhand Overhead - Pull Aparts - REPS: 20 with 2-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388684696-9VE5VN6IE5M3GMHRZOLY/Superman Jay Casale - Workout 33 - Superman - REPS: 12 (up on 1-count/ down on 4-count) - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 33 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388565712-2VQ2QAAV73ODFPJ2RCKU/ISO-Prone+Cobra Jay Casale - Workout 33 - ISO-Prone Cobra - REPS: 15 w/ 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388901286-FEE7PVK59U2ONCNP7TAP/Hammer+Curl+-+Right+Side Jay Casale - Workout 33 - Hammer Curl - Right Side - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388940134-VJLL5WX4J4MVA6UKT413/Bird+Dog Jay Casale - Workout 33 - Bird Dog - REPS: 10 per side/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388183068-ELJZ6GEULNN55610KTPC/Plank+into+Side+Plank Jay Casale - Workout 33 - Plank into Side Plank - REPS: 10 per side/ alternating with each side (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388771645-MU3RPRV2BKLXIL97V0RI/Resistance+Band+Overhand+Overhead+-+Pull+Aparts Jay Casale - Workout 33 - Resistance Band Overhand Overhead - Pull Aparts - REPS: 20 with 2-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 33 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 33 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388637103-7FLSUSLAG54AI0L7PIIJ/Bent+Over+Row+-+Underhand+Grip Jay Casale - Workout 33 - Bent Over Row - Underhand Grip - WEIGHT: 2- 25 LB DBs - REPS: 12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388665295-8PSH8BUDF8IOBAUS43Q5/Superman Jay Casale - Workout 33 - Superman - REPS: 12 (up on 1-count/ down on 4-count) - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 33 https://fitasbuck.com/jay-casale-workout-34 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713649362-K0SAP2XKURLGQCTM5LOL/Resistance+Band+Neutral+Grip+Pull+Apart Jay Casale - Workout 34 - Resistance Band Neutral Grip Pull Apart - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 34 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 34 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 34 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713176635-BV2V9TVC1Z3D9P7I2ZXT/Side+Plank+-+Left+Side Jay Casale - Workout 34 - Side Plank - Left Side - REPS: 10 per side/ one side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712518621-0BHVPQUR4FU3PEFN5J1O/Supermans Jay Casale - Workout 34 - Supermans - REPS: 12 up on 1/ down on 4 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713618511-SDJ2N4KTP0KTSLUAEF5X/Hammer+Curls Jay Casale - Workout 34 - Hammer Curls - WEIGHT: 2- 15 LB DBs - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 34 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712593433-BQ1AW7Y1AYJPSLORF5MK/Jumping+Jacks Jay Casale - Workout 34 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713303470-T0Z1O8SFBJKWBDNLZQP9/Incline+Bench+Chest+Press Jay Casale - Workout 34 - Incline Bench Chest Press - WEIGHT: 2- 25 LB DBs - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 34 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712938694-ZP2TY7ASJ7LBSNKUYQQZ/Jumping+Jacks Jay Casale - Workout 34 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713198318-2VQOF69TU7LS5AQAALB3/Side+Plank+-+Right+Side Jay Casale - Workout 34 - Side Plank - Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713474695-6ODKUEUGNCDI1J1Z068V/Underhand+Chest+Press+Lying+on+the+Floor Jay Casale - Workout 34 - Underhand Chest Press Lying on the Floor - WEIGHT: 2- 15 LB DBs - REPS: 12 (up on 1-count/ down on 3-count) - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 34 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 34 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 34 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713275092-DRNFWO8KV7URY7JBVOHM/Underhand+Row+with+Chest+Against+Incline+Bench Jay Casale - Workout 34 - Underhand Row with Chest Against Incline Bench - WEIGHT: 2- 25 LB DBs - REPS: 10-12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 34 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 34 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 34 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713552226-9MY1Y3FND22KMPOLDM32/Behind-the-Neck+Triceps+Extension Jay Casale - Workout 34 - Behind-the-Neck Triceps Extension - WEIGHT: 35 LB DB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 34 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 34 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713136226-CPXVJFEL7TBYIX98EAJH/T-Superman+Hold Jay Casale - Workout 34 - T-Superman Hold - DURATION: 30 seconds - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712431929-BUV356YY7OTUC0DLDM5T/Palm-to-forearm+Moving+Plank Jay Casale - Workout 34 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712919658-G6X0GBB23FBUQAIIL654/Jumping+Jacks Jay Casale - Workout 34 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713364175-YSZ7LIZD67PQA1SX2H2U/DB+Pull+Overs Jay Casale - Workout 34 - DB Pull Overs - WEIGHT: 25 LB DB - REPS: 12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 34 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 34 - This Guy - 10 reps https://fitasbuck.com/jay-casale-workout-35 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704598872-IPA4L6YO1BYUVSNNMJ5G/Goblet+Squat Jay Casale - Workout 35 - Goblet Squat - WEIGHT: 30 LB DB - REPS: 6 (down on 5-count/ up on 1-count) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 35 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 35 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 35 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704385408-O9NF1VS1Y69EJ027Q2QY/Reaching+Squat+Jumps Jay Casale - Workout 35 - Reaching Squat Jumps - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 35 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 35 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 35 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 35 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 35 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Jay Casale - Workout 35 - Sumo Goblet Squat - WEIGHT: 30 LB DB - REPS: 6 (down on 5-count/ up on 1-count) - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 35 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704826138-TB8G1JNYXP1NXN8Q9CGV/Step+to+Lunge+with+DB+-+Right+Side Jay Casale - Workout 35 - Step to Lunge with DB - Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 35 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 35 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704348436-Y0TXYMJQZBL60I2OGCUQ/Vertical+Leg+Extention Jay Casale - Workout 35 - Vertical Leg Extention - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704941027-1V7EUTMEHMFY07GTL6MR/Glute+Bridge+Hold Jay Casale - Workout 35 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704858141-KWRGWBI6A9CJH5G236NK/Iron+Butterfly Jay Casale - Workout 35 - Iron Butterfly - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704432541-1CBPF3MBT6HMP4XKSQ11/Burpee+into+DB+Deadlift Jay Casale - Workout 35 - Burpee into DB Deadlift - WEIGHT: 45 LB DB - REPS: 12-15 - SET:S 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Before you pick the dumbbell up, come to a complete stop. Make sure your hips are back, core is tight and back is flat before deadlift. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 35 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 35 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704792890-BI469JMMWGFDRES8U111/Step+to+Lunge+with+DB+-+Left+Side Jay Casale - Workout 35 - Step to Lunge with DB - Left Side - WEIGHT: 15 pound DB - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 & 3 (no break between 1 & 2 or 3 & 4) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 35 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 35 - 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. https://fitasbuck.com/jay-casale-workout-36 daily 0.75 2019-10-06 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 36 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 36 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701154470-WEZT81Y3AJNF6NUH2HTG/Mountain+Climbers Jay Casale - Workout 36 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 36 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 36 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 36 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 36 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701266859-1U37PVKFXIYP2F89YMWA/Mountain+Climbers Jay Casale - Workout 36 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701532754-I446I0YP0W1CX6F0R5BI/Sit+Back+Hold Jay Casale - Workout 36 - Sit Back Hold - DURATION: 20-30 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 36 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700543379-XG5I9IMNR8E6WS6RKEM0/Plank+with+Foot+Raise Jay Casale - Workout 36 - Plank with Foot Raise - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 36 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700858101-CKS7QB4U7AEDLAXL4FXI/Bird+Dog+Hold+-+Other+Side Jay Casale - Workout 36 - Bird Dog Hold - Other Side - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700412503-9YYYIB6ZR66KK8YE7SNV/Toes-to-sky+Hops Jay Casale - Workout 36 - Toes-to-sky Hops - REPS: 30 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 36 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700980318-YSSWY8HFZ7GS6BEG3SMG/Sit+Backs Jay Casale - Workout 36 - Sit Backs - REPS: 12 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700812080-P9XO1ZER3AD35C33PXLK/Bird+Dog+Hold Jay Casale - Workout 36 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 36 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 36 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 36 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 36 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700916103-ZEJVDFQZ61D6IMQ92Y0J/Mountain+Climbers Jay Casale - Workout 36 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 36 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 36 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 36 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701110343-G5QHDKGX1CYKHTT4BYXL/Leg+Raises+Hold Jay Casale - Workout 36 - Leg Raises Hold - DURATION: 20- 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701318837-GAREMHUSE9TT4KNNMIN8/Leg+Raises Jay Casale - Workout 36 - Leg Raises - REPS: 15 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 36 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Jay Casale - Workout 36 - Walkouts - REPS: 15 with 3-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 36 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 36 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 36 https://fitasbuck.com/robyn-schall-workout-25 daily 0.75 2019-11-03 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802794294-X6SU4XP5H2TX88KH784T/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 25 - Hawk Dodges - Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 25 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803002333-4GJVQT3FLP8IDS5YQVZ0/1-Legged+Glute+Bridge+-+Left+Side Robyn Schall - Workout 25 - 1-Legged Glute Bridge - Left Side - REPS: 10 per side with 3-count hold up top/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803152487-LYIX6QZYD0EUXYD6U2DC/ISO-Prone+Cobra Robyn Schall - Workout 25 - ISO-Prone Cobra - REPS: 15 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 25 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 25 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 25 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802970123-Y87M2I5ELUOKGHAGV5EB/Chest+Press+lying+on+the+floor+-+Right+Side Robyn Schall - Workout 25 - Chest Press lying on the floor - Right Side - WEIGHT: 2- 5 LB DBs - REPS: 12 slow reps per side— up on 1-count/down on 4-count/ 1 side at a time - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803016886-F8RZBSJHWTDC5A410B5E/1-Legged+Glute+Bridge+-+Right+Side Robyn Schall - Workout 25 - 1-Legged Glute Bridge - Right Side - REPS: 10 per side with 3-count hold up top/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 25 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802858875-G5N5RGTEO3D76AP8MG6Z/Bodyweight+Squat Robyn Schall - Workout 25 - Bodyweight Squat - REPS: 15 down on a 5-count/ up on 1 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 25 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 25 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802741108-1VCLO5BAX2ZMN8CYI78G/Dynamic+Child%E2%80%99s+Pose Robyn Schall - Workout 25 - Dynamic Child’s Pose - REPS: 20 slow with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570313243193-TGJ2890RFQ8JJ12Y1KQO/Bird+Dogs Robyn Schall - Workout 25 - Bird Dog - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572814520117-DOX5GZ4J3H9KW171C5B4/Behind+the+Body+Resistance+Band+Pull+Apart+Hold.jpg Robyn Schall - Workout 25 - Behind-the-body Resistance Band Pull Apart Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 25 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 25 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802900200-FSB3JSK80HF33VHASTBV/Resistance+Band+Neutral+Grip+Pull+Apart+Hold Robyn Schall - Workout 25 - Resistance Band Neutral Grip Pull Apart Hold - DURATION: 30 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802945640-UA93JK7HGWFMA249U8YN/Chest+Press+lying+on+the+floor+-+Left+Side Robyn Schall - Workout 25 - Chest Press lying on the floor - Left Side - WEIGHT: 2- 5 LB DBs - REPS: 12 slow reps per side— up on 1-count/down on 4-count/ 1 side at a time - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572802768834-LZB34KJW2Z5DK8654SG0/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 25 - Hawk Dodges - Left Side - REPS: 20 per side/ 1 side at time/ start with left side on sets 1 & 3 and with right side on sets 2 & 4 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://fitasbuck.com/robyn-schall-workout-26 daily 0.75 2019-11-03 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803938836-JFP5P4GQNAW761CZV1UV/Plank+with+Foot+Raise+Hold+-+Right+Side Robyn Schall - Workout 26 - Plank with Foot Raise Hold - Right Side - DURATION: 20 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 26 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 26 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804590020-OJHVQ8M5DXCKCAOFGH16/Side+Plank+Hold+-+Right+Side Robyn Schall - Workout 26 - Side Plank Hold - Right Side - DURATION: 20 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804538995-8VEUAF1RVI5YJTQRBNMD/Side+Plank+Hold+-+Left+Side Robyn Schall - Workout 26 - Side Plank Hold - Left Side - DURATION: 20 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804103740-IA5DF3Q3G2ZO1YFLHJZH/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 26 - Reach and Back Jumping Jacks - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803898772-6ZJZKDH4N7EMWJ5KWMPT/Plank+with+Foot+Raise+Hold+-+Left+Side Robyn Schall - Workout 26 - Plank with Foot Raise Hold - Left Side - DURATION: 20 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804351994-W16KHXAW2YZVH022GGRM/Bilateral+Reach+Hold+-+Right+Side Robyn Schall - Workout 26 - Bilateral Reach Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 26 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803797735-XM60ZVUR5RH33U0ZENGO/Iso-V+Burpee+-+Left+Side Robyn Schall - Workout 26 - Iso-V Burpee - Left Side - REPS: 12 per side/ 1 side at time/ start with left side on sets 1 & 3 and with right side on sets 2 & 4 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804182182-1T0VHHV7SODKG9PQP1EU/Straight+Arm+Sit+Ups Robyn Schall - Workout 26 - Straight Arm Sit Ups - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 26 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804308460-JXJRS7MJCKTLLRZ6HT21/Bilateral+Reach+Hold+-+Left+Side Robyn Schall - Workout 26 - Bilateral Reach Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804217195-AXQMF4F5YN7QM5HZQM05/Leg+Raise+Hold Robyn Schall - Workout 26 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804473616-BAA56806SST1DX2WM1K3/Side+Leg+Raises+-+Left+Side Robyn Schall - Workout 26 - Side Leg Raises - Left Side - REPS: 10 per side/ 1 side at a time (20 total reps) - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804019173-GAXZ9KUOPTJTFHYL505E/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 26 - Reach and Back Jumping Jacks - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 26 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 26 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804414330-0WYAL3V8FBHFJTBK2PHY/W-Superman Robyn Schall - Workout 26 - W-Superman - REPS: 15 - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 26 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803986483-2OCPYWK5O0MBYIK48CJK/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 26 - Reach and Back Jumping Jacks - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 26 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 26 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572803830324-Z3D5WJRLMN5DR6N2KQBY/Iso-V+Burpee+-+Right+Side Robyn Schall - Workout 26 - Iso-V Burpee - Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572804490625-ASGIYT8G5NNSPA6RKXAJ/Side+Leg+Raises+-+Right+Side Robyn Schall - Workout 26 - Side Leg Raises - Right Side - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 26 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 26 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 26 https://fitasbuck.com/robyn-schall-workout-27 daily 0.75 2019-11-03 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 27 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 27 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807450391-JJHZOLCXG35A5F356K6W/Plank+with+Shoulder+Taps Robyn Schall - Workout 27 - Plank with Shoulder Taps - REPS: 8 per side/ alternating with each rep (16 total) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807546034-958K03U7963HIOVJC83X/Angled+Lawnmower+Rows+-+Left+Side Robyn Schall - Workout 27 - Angled Lawnmower Rows - Left Side - WEIGHT: 8 LB DB - REPS: 12 per side— up on 1-count/down on 4-count/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807610475-RH4HH4O2BU377UUQ9SRC/Resistance+Band+Underhand+Pull+Aparts+Hold Robyn Schall - Workout 27 - Resistance Band Underhand Pull Aparts Hold - DURATION: 30 seconds - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807815753-4JH4NWQR1WH9Q2EJF76C/Shoulder+Press+Neutral+Grip Robyn Schall - Workout 27 - Shoulder Press Neutral Grip - WEIGHT: 2- 5 LB DBs - REPS: 10 slow - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807650595-94X5LV9LKK9X73XZ4U3Z/DB+Pullover Robyn Schall - Workout 27 - DB Pullover - WEIGHT: 8 LB DB - REPS: 15 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807587754-9FMMHH4PAWV7MX7DDW89/Sumo+Squat Robyn Schall - Workout 27 - Sumo Squat - REPS: 20 down on a 5-count/ up on 1 - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 27 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 27 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807790521-O21YU6GKLH9KMD2X7L57/Hammer+Curl Robyn Schall - Workout 27 - Hammer Curl - WEIGHT: 2- 5 LB DBs - REPS: 10 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807844033-Y7UPESBQKVW2BVNQGCFI/ISO-Prone+Cobra+Hold Robyn Schall - Workout 27 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 27 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807705376-NVQXNEG9RL9MYJHI4AH9/1-legged+Glute+Bridge+Hold+-+Left+Side Robyn Schall - Workout 27 - 1-legged Glute Bridge Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807478226-HJ6WSIZ9WHVQYTOS579U/Superman Robyn Schall - Workout 27 - Superman - REPS: 12 reps up on 1-count/ down on 5-count - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 27 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807753997-TW3087W0RP39YNVMQR3F/1-legged+Glute+Bridge+Hold+-+Right+Side Robyn Schall - Workout 27 - 1-legged Glute Bridge Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 27 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 27 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 27 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 27 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807958867-9L7PV1U1WO17PK631GBP/Plank+Hold Robyn Schall - Workout 27 - Plank Hold - DURATION: 1 minute - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 27 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1572807566277-RPZQ17LD6NAMYPTSCDS3/Angled+Lawnmower+Rows+-+Right+Side Robyn Schall - Workout 27 - Angled Lawnmower Rows - Right Side - WEIGHT: 8 LB DB - REPS: 12 per side— up on 1-count/down on 4-count/ 1 side at a time - 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. https://fitasbuck.com/robyn-schall-workout-28 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573412083393-LTRSIB23AYYYTAFY4NF7/Against+the+Wall+%E2%80%93+Squat Robyn Schall - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 28 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 28 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401086905-U41HHHSZQ91N764XYCLC/Dynamic+Cat+Stretch Robyn Schall - Workout 28 - Dynamic Cat Stretch - REPS: 10 slow - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401872147-HXVLRVYU7WQ1Y55VC8VN/Bird+Dogs Robyn Schall - Workout 28 - Bird Dogs - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401682881-91LQE5OMNIISBSTKY687/Shoulder+Press+Neutral+Grip+-+Right+Side Robyn Schall - Workout 28 - Shoulder Press Neutral Grip (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401560336-UKH8C4KMTRH7ED9LLBET/Glute+Bridge+Hold Robyn Schall - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 28 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401212094-YBLIAK1NPR0SVF44OZZA/Superman+with+Pull Robyn Schall - Workout 28 - Superman with Pull - REPS: 12 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573412182295-JG7JKL95LUXN8E9VWHYL/ISO-Prone+Cobra Robyn Schall - Workout 28 - ISO-Prone Cobra - REPS: 20 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 28 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401354024-MINYQQMQMPRFTRSHZBV3/Glute+Bridge+Hold Robyn Schall - Workout 28 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401464519-30OGSSX60PJVZGY2N2BL/Neutral+Grip+Resistance+Band+Pull+Aparts Robyn Schall - Workout 28 - Neutral Grip Resistance Band Pull Aparts - REPS: 15 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 28 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 28 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 28 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 28 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573411792449-A7NZV26WIV38HKQH410P/Hawk+Dodges+-+Left+Side Robyn Schall - Workout 28 - Hawk Dodges - Left Side (start sets 1 and 3 with the left side) - REPS 20 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401426688-EMTO0FSS0Q8UTG82Q4IY/Goblet+Squats Robyn Schall - Workout 28 - Goblet Squats - WEIGHT: 8 LB DB - REPS: 15 with 3-count hold in squat position - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401764412-73HNS90LA0CPPJ81Z1CG/Biceps+Curls+-+Right+Side Robyn Schall - Workout 28 - Biceps Curls (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 28 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573411908481-MXT9DRMHDMN5C6T6Z9N9/Plank+Hold Robyn Schall - Workout 28 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573411163166-5U2LBBDDKVV0FRKF8VH3/Reaching+Squat+Jump+3.gif Robyn Schall - Workout 28 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573411816908-XBFBZKGUAQ90K7XUQWQT/Hawk+Dodges+-+Right+Side Robyn Schall - Workout 28 - Hawk Dodges - Right Side (start sets 2 and 4 with the right side) - REPS 20 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401732798-K3G2A2X9KXXTSRQALV2Y/Biceps+Curls+-+Left+Side Robyn Schall - Workout 28 - Biceps Curls (left side) - WEIGHT: 2- 5 LB DBs - REPS: 12 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401647359-VSS15E76Z5QO7OFHSD8S/Shoulder+Press+Neutral+Grip+-+Left+Side Robyn Schall - Workout 28 - Shoulder Press Neutral Grip (left side) - WEIGHT: 2-5 LB DBs - REPS: 12 per side/ 1 side at a time - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 28 - Hold for 10 seconds https://fitasbuck.com/robyn-schall-workout-29 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487102624-BBXQUGT28WBGTMTVGPXG/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 29 - Reach and Back Jumping Jacks - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 29 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 29 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487546649-SM5VNYYFC9AY1S0K18M7/Side+Leg+Raises+-+Right+Side Robyn Schall - Workout 29 - Side Leg Raises (with band if possible) (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 29 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410537829-5I57DUQLEVZV0WBCCEQO/Side+Plank+Hold-+Right+Side Robyn Schall - Workout 29 - Side Plank Hold- Right Side - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 29 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 29 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 29 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487678414-P00VB0PYJ2ZUYACT2MHO/Glute+Bridge+Hold Robyn Schall - Workout 29 - Glute Bridge Hold (with band) - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 29 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 29 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487496380-I48295ANZ56SJ62SA7JS/Side+Leg+Raises+-+Left+Side Robyn Schall - Workout 29 - Side Leg Raises (with band if possible) (left side) - REPS: 10 per side / 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410196356-9IRAXI3VDJV7OMKIYNQT/Plank+with+Foot+Raise Robyn Schall - Workout 29 - Plank with Foot Raise - REPS: 8 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410558236-DI8FOUXTTAND01YA45GK/T-Superman Robyn Schall - Workout 29 - T-Superman - REPS: 12 with 3-count hold - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 29 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568486750096-SFDH8XZ0Y14EK80H6AUI/Upside+Down+Turtle Robyn Schall - Workout 29 - Upside Down Turtle - REPS: 10 with 3-count hold - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410504189-J7F6J8FN60YTKUGXFMFA/Side+Plank+Hold+-+Left+Side Robyn Schall - Workout 29 - Side Plank Hold - Left Side - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487408954-29QNZFYE6BY3VBFWAHY8/Leg+Raise+Hold Robyn Schall - Workout 29 - Leg Raise Hold - DURATION: 20-30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487449304-9X2IN0C7200IIKPWZNYP/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 29 - Reach and Back Jumping Jacks - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 29 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487367929-BUDIWUEIIBV536I2PY5I/Sit+Backs Robyn Schall - Workout 29 - Sit Backs - REPS: 12 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487317399-UYZYS2X5QVFD4VQBZLMO/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 29 - Reach and Back Jumping Jacks - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 29 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410228027-TZP8NDA4CERYLV4Z74EO/W-Superman+Hold Robyn Schall - Workout 29 - W-Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 29 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 29 - Hold for 10 seconds https://fitasbuck.com/robyn-schall-workout-30 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 30 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 30 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 30 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 30 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489156906-YQWAJ84MY6O37HZ02KPH/Neutral+Grip+Resistance+Band+Pull+Apart+hold Robyn Schall - Workout 30 - Neutral Grip Resistance Band Pull Apart hold - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489281027-T3SNXWL9664W6350HH92/Iso-Prone+Cobra+Hold Robyn Schall - Workout 30 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489449719-0AAU0QQF411NHRG2CZRL/Dead+Bug Robyn Schall - Workout 30 - Dead Bug - REPS: 10 per side/ alternating with each rep - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489100706-SGHUBYA4A6SFBT5WP0H1/Overhead+Squat Robyn Schall - Workout 30 - Overhead Squat - REPS: 15 slow reps/ down on 4-count/ up on 1 - NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 30 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 30 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489484377-7XKJ4VBHMT1JAEUDZIAP/Superman+Hold Robyn Schall - Workout 30 - Superman Hold - DURATION: 30 seconds - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 30 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489025087-MK50PHJ6PBA94F8ODX1Q/Stiff-legged+Deadlift Robyn Schall - Workout 30 - Stiff-legged Deadlift - WEIGHT: 2-8 LB DB - REPS: 10 slow reps/ down on 4- count/ up on 1 - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1573410724108-WJOEHPATP2EMT2T5G2J8/Toes-to-Sky+Hop Robyn Schall - Workout 30 - Toes-to-Sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489202589-SWUUP3X38HOYDVJGY87X/Close+Grip+DB+Press+on+the+Floor+-+Left+Side Robyn Schall - Workout 30 - Close Grip DB Press on the Floor - WEIGHT: 2- 8 LB DB - REPS: 12 slow/ 1-arm at a time - NOTES: - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. - Easy landings and he sure shoulders are touching the floor before moving on to your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 30 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568488796391-27L8XA4DDD3DK9Y44AGV/ISO-Burpees Robyn Schall - Workout 30 - ISO-Burpees - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 30 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489246560-987DFCTBQXWXOWW6P1N0/Close+Grip+DB+Press+on+the+Floor+-+Right+Side Robyn Schall - Workout 30 - Close Grip DB Press on the Floor (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489054097-CR964CFZE1EYCFHUPJB1/Behind+the+Body+Resistance+Band+Pull+Apart+Hold Robyn Schall - Workout 30 - Behind the Body Resistance Band Pull Apart Hold - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 30 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 30 - Reach and Open - 10 reps https://fitasbuck.com/jay-casale-workout-42 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701318837-GAREMHUSE9TT4KNNMIN8/Leg+Raises Jay Casale - Workout 42 - Leg Raises - REPS: 15 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701154470-WEZT81Y3AJNF6NUH2HTG/Mountain+Climbers Jay Casale - Workout 42 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 42 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700858101-CKS7QB4U7AEDLAXL4FXI/Bird+Dog+Hold+-+Other+Side Jay Casale - Workout 42 - Bird Dog Hold - Other Side - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 42 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 42 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 42 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 42 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Jay Casale - Workout 42 - Walkouts - REPS: 15 with 3-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701266859-1U37PVKFXIYP2F89YMWA/Mountain+Climbers Jay Casale - Workout 42 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701532754-I446I0YP0W1CX6F0R5BI/Sit+Back+Hold Jay Casale - Workout 42 - Sit Back Hold - DURATION: 20-30 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 42 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700916103-ZEJVDFQZ61D6IMQ92Y0J/Mountain+Climbers Jay Casale - Workout 42 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 42 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 42 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700412503-9YYYIB6ZR66KK8YE7SNV/Toes-to-sky+Hops Jay Casale - Workout 42 - Toes-to-sky Hops - REPS: 30 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700980318-YSSWY8HFZ7GS6BEG3SMG/Sit+Backs Jay Casale - Workout 42 - Sit Backs - REPS: 12 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701110343-G5QHDKGX1CYKHTT4BYXL/Leg+Raises+Hold Jay Casale - Workout 42 - Leg Raises Hold - DURATION: 20- 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 42 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 42 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 42 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700812080-P9XO1ZER3AD35C33PXLK/Bird+Dog+Hold Jay Casale - Workout 42 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 42 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 42 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 42 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 42 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700543379-XG5I9IMNR8E6WS6RKEM0/Plank+with+Foot+Raise Jay Casale - Workout 42 - Plank with Foot Raise - REPS: 10 per side/ 1 side at a time - 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. https://fitasbuck.com/jay-casale-workout-40 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 40 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 40 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 40 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 40 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710415333-ZI4RQABCZVW543CWCZR7/Plank+into+Side+Plank Jay Casale - Workout 40 - Plank into Side Plank - REPS: 12 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710990147-QWRCWPNM3EPFSD8VMKY0/Push+Ups Jay Casale - Workout 40 - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710749643-X5TI9F8S568LI1E77IKV/I-Hops Jay Casale - Workout 40 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710607037-V4U9B4IFTP6E16VZIEEX/I-Hops Jay Casale - Workout 40 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710444283-TW8PLW0AU25CSOL2984H/Burpees Jay Casale - Workout 40 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710786495-G8FZ773DXLUS92YXD0NY/Triceps+Dips Jay Casale - Workout 40 - Triceps Dips - REPS: 12-15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 40 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 40 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 40 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710870235-65NX81CPEU9WTTIK9LBU/Shoulder+Press+Neutral+Grip Jay Casale - Workout 40 - Shoulder Press Neutral Grip - WEIGHT: 2- 15 LB DBs - REPS: 8-10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710557460-77URBGTDWYVAS6CNNMS1/I-Hops Jay Casale - Workout 40 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 40 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 40 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710488266-YDMWLIY9AHRCQ4DHPQCS/Bird+Dog+Hold Jay Casale - Workout 40 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 40 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710522259-6FEZUOGBJV9Q0E3CY0SE/Bird+Dog+Hold+-+Other+Side Jay Casale - Workout 40 - Bird Dog Hold - Other Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 40 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 40 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701676854-BUCYD5D8B3R78752J94Q/Plank+Row+-+Left+Side Jay Casale - Workout 40 - Plank Row - Left Side - WEIGHT: 2- 15 LB DBs - REPS: 6 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710964943-7MQHG1EE2I4YTG6TVW4T/Iso-Prone+Cobra Jay Casale - Workout 40 - Iso-Prone Cobra - REPS: 10 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 40 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701657913-SEFDWNWDGUZW85XBAR4V/Plank+Row+-+Right+Side Jay Casale - Workout 40 - Plank Row - Right Side - WEIGHT: 2- 15 LB DBs - REPS: 6 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710831089-RMKFORSBTEL9XJH2ZEHM/Biceps+Curls Jay Casale - Workout 40 - Biceps Curls - WEIGHT: 2- 15 LB DBs - REPS: 8-10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 40 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 40 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710641477-VX255CJ0473HK7C5FK9T/I-Hops Jay Casale - Workout 40 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://fitasbuck.com/jay-casale-workout-41 daily 0.75 2019-11-10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 41 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619622327-LMDXPAP1OOEQZ6SNKKOF/V-Burpees Jay Casale - Workout 41 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 41 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619676491-IAE2E80PJHEI64S4ZYCD/1-legged+Glute+Bridge+-+Left+Side Jay Casale - Workout 41 - 1-legged Glute Bridge - Left Side - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619510921-B5LW06BDICH5EVLSOTR2/Reverse+Lunge+-+Left+Side Jay Casale - Workout 41 - Reverse Lunge - Left Side - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 41 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 41 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619455152-AGOB35A0HP3ETWQGZJGA/V-Burpees Jay Casale - Workout 41 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619806168-KHYTBKGJD1KOLXBIBU88/1-legged+Glute+Bridge+Hold+-+Left+Side Jay Casale - Workout 41 - 1-legged Glute Bridge Hold - Left Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619367044-OHGWUBYFZOXSE44PYQ19/Suitcase+Deadlift Jay Casale - Workout 41 - Suitcase Deadlift - WEIGHT: 2- 20 LB DBs - REPS: 12 (down on 4-count/ up on 1) - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Jay Casale - Workout 41 - Sumo Goblet Squat - WEIGHT: 30 LB DB - REPS: 12 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 41 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 41 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 41 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619536062-VQRT9DD8MAE4YOLGAXKC/Reverse+Lunge+-+Right+Side Jay Casale - Workout 41 - Reverse Lunge - Right Side - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 41 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619119261-ODNGLLQQRB57L1OOJPAV/Knee-to-Stand Jay Casale - Workout 41 - Knee-to-Stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 41 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619573671-B3LFIW9PCA1R7S15N6F3/Body+Weight+Squat Jay Casale - Workout 41 - Body Weight Squat - REPS: 15 with 3-count hold in squat - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 41 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 41 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 41 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 41 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619076132-IWCGE8WACKMOPS8BG5HA/Step+Out+from+All+Fours Jay Casale - Workout 41 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619700100-GIADMKRYNBM2UQME6FWH/1-legged+Glute+Bridge+-+Right+Side Jay Casale - Workout 41 - 1-legged Glute Bridge - Right Side - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619865076-NHGDMY6BE48YJMTYE232/1-legged+Glute+Bridge+Hold+-+Right+Side Jay Casale - Workout 41 - 1-legged Glute Bridge Hold - Right Side - DURATION: 30 seconds per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 41 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 41 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619167787-67FIG5EJDI5YEGSVG7N3/V-Burpees Jay Casale - Workout 41 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://fitasbuck.com/jay-casale-workout-44 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 44 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 44 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457719095-443YLG8T6CVBIP7916YR/Moving+Glute+Bridges Jay Casale - Workout 44 - Moving Glute Bridges - REPS: 20 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565461175368-XHVCTU3QZGHM91L1DISO/Bird+Dog+Hold Jay Casale - Workout 44 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 44 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 44 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459054132-8KEMH2ZRY8GINA24SRDC/Step+to+Side+Lunge+-+Right Jay Casale - Workout 44 - Step-to-side Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 44 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457819696-VZGFZ9V5AI3QUEWRH836/Burpees Jay Casale - Workout 44 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457861316-YLC67VHFUQY1CI8Y5KJA/Goblet+Squat Jay Casale - Workout 44 - Goblet Squat - WEIGHT: 35 LB DB - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 44 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 44 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 44 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457901721-TSUMIPMYUI20UU6UH8X2/Reaching+Squat+Jump Jay Casale - Workout 44 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459016302-BR4FV6NVTRZGG68ITD82/Step+to+Side+Lunge+-+Left Jay Casale - Workout 44 - Step-to-side Lunge (left side) - REPS: 8 per side - NOTES: - The knee bends as your butt shifts back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 44 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457776444-IX1XSY416FNACMSL49GR/Stiff-legged+Deadlift Jay Casale - Workout 44 - Stiff-legged Deadlift - WEIGHT: 2- 25 LB DBs - REPS: 12 reps slow - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 44 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 44 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457966175-L6KEDGBMF8KC06ZUN991/Step+to+Lunge+-+Left+Side Jay Casale - Workout 44 - Step to Lunge (left side) - REPS: 8 per side/ 1 side at a time - NOTES: -make sure you are firmly planted. Your weight shifted back before you bend the knee -Tuck your butt under your torso to avoid knee rolling over toes https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565458008547-019R08UQ37F1033XEW77/Step+to+Lunge+-+Right+Side Jay Casale - Workout 44 - Step to Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 44 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565460985572-JF73SXPEO39ZWX42GP5E/Bird+Dog+Hold+-+Side+1 Jay Casale - Workout 44 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 44 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 44 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 44 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457396151-OXDRUS40H41A4W5K2PNM/Hip+Flexor+Stretch+from+Push+Up+Position Jay Casale - Workout 44 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side w/ 3-count hold/ alternating with each rep (20 total) - NOTES: -soft landings on your feet -torso should be completely elongated before you twist https://fitasbuck.com/jay-casale-workout-43 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 43 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 43 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539059217-IK37WL8UMIXJKB9SLN9K/Flat+Bench+Press Jay Casale - Workout 43 - Flat Bench Press - WEIGHT: 2- 25 LB DBs - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539233360-EISKRWY1FWQ1PPW0IW96/Up+and+Over+Sit+Ups Jay Casale - Workout 43 - Up and Over Sit Ups - REPS: 12 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 43 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 43 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 43 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539080750-VLJ4FC3JLWSHUK21QAI2/Triceps+Dips Jay Casale - Workout 43 - Triceps Dips - REPS: 10-12 reps - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 43 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 43 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 43 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 43 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538907363-7KZE1Y3C3FTSB0WYG2S8/Palm-to-forearm+Plank Jay Casale - Workout 43 - Palm-to-forearm Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539007595-VC1QGTEN0BVM7C4KFDSV/Push+Ups Jay Casale - Workout 43 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Keep your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, that’s enough. - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538952124-QG56UZL85T77D1HOWCJJ/Plank+Hold Jay Casale - Workout 43 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 43 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539292664-RHDFYGQLF4M7NTOAKPM3/W+Superman+Hold Jay Casale - Workout 43 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 43 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 43 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539174595-IZ5WCUYA5TUEJ4NK1EC1/Neutral+Grip+Shoulder+Press Jay Casale - Workout 43 - Neutral Grip Shoulder Press - WEIGHT: 2- 15 LB DBs - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 43 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539123180-XZQNGOUZK11EPZ8LZQHY/Behind-the-Neck+Triceps+Extension Jay Casale - Workout 43 - Behind-the-Neck Triceps Extension - WEIGHT: 30 LB DB - REPS: 12 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 43 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 43 - X Behind the head - 10 reps https://fitasbuck.com/jay-casale-workout-45 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979122441-V1XUK357F070ZV76PA4K/Dynamic+Child%E2%80%99s+Pose Jay Casale - Workout 45 - Dynamic Child’s Pose - REPS: 10 with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Jay Casale - Workout 45 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Jay Casale - Workout 45 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979966420-S2QNA5K5W66U5KMQ2IQ1/Hammer+Curls Jay Casale - Workout 45 - Hammer Curls - WEIGHT: 2- 20 LB DBs - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - NOTES: - Keep your arms close to your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Jay Casale - Workout 45 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565980731856-TP0CAQVNVP52SWK6U9RT/Cat+Stretch+Hold Jay Casale - Workout 45 - Cat Stretch Hold - REPS: 20 seconds - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Jay Casale - Workout 45 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979569278-KPVQ7T8ZFQO1V45COZVI/Against-the-wall+Underhand+Row Jay Casale - Workout 45 - Against-the-wall Underhand Row - WEIGHT: 2-20 LB DBs - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. -Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979820244-4SLILXWVGR0DKTHR0Z7G/Superman+Hold Jay Casale - Workout 45 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Jay Casale - Workout 45 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Jay Casale - Workout 45 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565980015100-F7DYDP6TWS3FFS4DPLO5/Superman+Hold Jay Casale - Workout 45 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Jay Casale - Workout 45 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979896683-3IIAHFWQRJSQYLDLY9PM/Angled+Lawnmower+Rows+-+Right Jay Casale - Workout 45 - Angled Lawnmower Rows (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Jay Casale - Workout 45 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979620111-LDRPAWF4L9C89AFGR62O/Against-the-wall+Overhand+Row Jay Casale - Workout 45 - Against-the-wall Overhand Row - WEIGHT: 2-20 LB DBs - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms are facing down https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Jay Casale - Workout 45 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Jay Casale - Workout 45 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Jay Casale - Workout 45 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979870509-JA7KN5AADU1XTCOWDX5R/Angled+Lawnmower+Rows+-+Left Jay Casale - Workout 45 - Angled Lawnmower Rows (left side) - WEIGHT: 2-30 LB DBs - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979730616-AV4KF0Q1TT639WRBZFRR/Superman+Hold Jay Casale - Workout 45 - Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979774464-UA5J30G2YJ7HIRLTXUB5/Standing+Biceps+Curls Jay Casale - Workout 45 - Standing Biceps Curls - WEIGHT: 2- 25 LB DBs - REPS: 10-12 -SETS: 3 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Jay Casale - Workout 45 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Jay Casale - Workout 45 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Jay Casale - Workout 45 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Jay Casale - Workout 45 - Hold for 10 seconds https://fitasbuck.com/robyn-schall-workout-31 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 31 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088904757-WQL9KHRMBPMA8FF4YCP3/Bird+Dogs Robyn Schall - Workout 31 - Bird Dogs - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088582361-43WNIC9Q1OWRFBTUE5XU/One-legged+Glute+Bridges+-+left+side Robyn Schall - Workout 31 - One-legged Glute Bridges (left side) - REPS: 12 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 31 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 31 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 31 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 31 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088852398-1ERQBJPY2FRAL50P8OLJ/Neutral+Grip+Resistance+Band+Pull+Apart Robyn Schall - Workout 31 - Neutral Grip Resistance Band Pull Apart - REPS: 15 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088695632-U6ZC8DT1Y87A41LYVG1J/W+Superman+Hold Robyn Schall - Workout 31 - W Superman Hold - DURATION: 45 seconds - SETS: 1 - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 31 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 31 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088612875-AJVDP52ICC54OMC449PB/One-legged+Glute+Bridges+-+right+side Robyn Schall - Workout 31 - One-legged Glute Bridges (right side) - REPS: 12 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088274847-PH9EIM4CO83OC4BLB106/Toes-to-Sky+Hop Robyn Schall - Workout 31 - Toes-to-Sky Hop - REPS: 30 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088489563-89MAQCYMC973BGY0XIUF/Overhead+Overhand+Resistance+Band+Pull+Aparts Robyn Schall - Workout 31 - Overhead Overhand Resistance Band Pull Aparts - REPS: 15 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088978139-SCX1NLK6OBGQRPGTMMJZ/Plank+Hold Robyn Schall - Workout 31 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574038495033-GGRL88D3JN73ECMVJKVR/ISO-Burpees Robyn Schall - Workout 31 - ISO-Burpees - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 31 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574038367978-Q0N4YT035DCNMTA2KJRG/Scapular+Push+Up Robyn Schall - Workout 31 - Scapular Push Up - REPS: 10 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574038734246-SN34L1TY2I47KD3ZEMF4/Reverse+Lunge Robyn Schall - Workout 31 - Reverse Lunge - REPS: 6 per side/ alternating with each rep (10 total) - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 31 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 31 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574038454150-MLE0BCMK4ON08ACC6Z92/Goblet+Sumo+Squat Robyn Schall - Workout 31 - Goblet Sumo Squat - WEIGHT: 8 LB DB - REPS: 15 with 3-count hold in squat - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 31 - Palms Out and Up - 10 reps https://fitasbuck.com/robyn-schall-workout-32 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 32 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089232506-4BQ7MHLHQEATXQZGL2B9/Wood+Choppers+-+left+side Robyn Schall - Workout 32 - Wood Choppers (left side) - REPS: 8 per side/ one side at time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 32 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089950189-F471D7R1BZMVIF39IZJ5/Iso-Prone+Cobra Robyn Schall - Workout 32 - Iso-Prone Cobra - REPS: 15 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089326853-MTYN1MKCC60YUGTZNV2R/Superman+with+Pull Robyn Schall - Workout 32 - Superman with Pull - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574039501875-P2B1MUJWH3T8JB8FJMED/Modified+Bench+Hip+Raises Robyn Schall - Workout 32 - Modified Bench Hip Raises - REPS: 12-15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574039148318-GC4V7AVA1E2O7SA6H2KV/Walkouts Robyn Schall - Workout 32 - Walkouts - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089124987-3GSCFQBL2L6GOQRJH0S6/Step+out+from+All+Fours Robyn Schall - Workout 32 - Step out from All Fours - REPS: 12 reps per side (20 total) with 3-count hold on step out / alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 32 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 32 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 32 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 32 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 32 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089916258-JR8JDFWMTGSXQDYK0R6O/Side+Plank+Hold+%28right+side%29 Robyn Schall - Workout 32 - Side Plank Hold (right side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 32 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 32 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089654467-7LO26VJYVH2P8HX7U56Y/Sit+Back+Hold Robyn Schall - Workout 32 - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089862873-0S5XGL1Y0LN6ZVNZSOH4/Side+Plank+Hold+%28left+side%29 Robyn Schall - Workout 32 - Side Plank Hold (left side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487102624-BBXQUGT28WBGTMTVGPXG/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 32 - Reach and Back Jumping Jacks - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569089272434-UFGFZC5APRP9Q3D1R8E2/Wood+Choppers+-+left+side Robyn Schall - Workout 32 - Wood Choppers (right side) - REPS: 8 per side/ one side at time - NOTES: - You can use a light DB if you don’t have a medicine ball for this. - Twisting at the side and without rounding shoulders, move the ball completely across the body. - Shift your weight from one foot to the other as the ball moves across the body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 32 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 32 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487449304-9X2IN0C7200IIKPWZNYP/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 32 - Reach and Back Jumping Jacks - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568487317399-UYZYS2X5QVFD4VQBZLMO/Reach+and+Back+Jumping+Jacks Robyn Schall - Workout 32 - Reach and Back Jumping Jacks - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 32 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 32 https://fitasbuck.com/robyn-schall-workout-33 daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Robyn Schall - Workout 33 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090308225-VW7TVUI9MZC9W9MUB0V5/Neutral+Grip+Shoulder+Press Robyn Schall - Workout 33 - Neutral Grip Shoulder Press - WEIGHT: 2 5-LB DBs - REPS: 12 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090129072-OVNX6AC6CL7GFIJF5A97/I-Hops Robyn Schall - Workout 33 - I-Hops - REPS: 25 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Robyn Schall - Workout 33 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Robyn Schall - Workout 33 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Robyn Schall - Workout 33 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Robyn Schall - Workout 33 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Robyn Schall - Workout 33 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Robyn Schall - Workout 33 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090509918-7DFP3M1TQIW92K8GOWP6/Bilateral+Reach Robyn Schall - Workout 33 - Bilateral Reach - REPS: 10 per side with 3-count hold/ alternating with each rep - SETS: 2 - REST IN BETWEEN SETS: No break - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574039802590-OR2O9U58J43UN3NTKE6W/Iso-Prone+Cobra+Hold Robyn Schall - Workout 33 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574039840815-V7VCVQH67FXU0QKVEK7A/ISO-V-Burpees Robyn Schall - Workout 33 - ISO-V-Burpees (right side - sets 2 and 4) - REPS: 15 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Robyn Schall - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574040189250-2OCGNVDRVP5TFUAHQD3U/Glute+Bridge Robyn Schall - Workout 33 - Glute Bridge - REPS: 15 with 3-count hold on top - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Robyn Schall - Workout 33 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Robyn Schall - Workout 33 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Robyn Schall - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Robyn Schall - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090352084-R4HX4UYKJASDOQG2MD4B/Underhand+DB+Press+lying+on+the+floor+-+left+side Robyn Schall - Workout 33 - Underhand DB Press lying on the floor (left side) - WEIGHT: 2-8 LB DB - REPS: 12 slow/ 1-arm at a time - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574039688191-3TE6ZUUSRTI7GC5ZRBRS/ISO-V-Burpees Robyn Schall - Workout 33 - ISO-V-Burpees (left side - sets 1 and 3) - REPS: 15 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Robyn Schall - Workout 33 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Robyn Schall - Workout 33 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090389136-CQBH9P4E5PFVIXOBMKS1/Underhand+DB+Press+lying+on+the+floor+-+right+side Robyn Schall - Workout 33 - Underhand DB Press lying on the floor (left side) - WEIGHT: 2-8 LB DB - REPS: 12 slow/ 1-arm at a time - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090080918-93RA3S6MIEW9W3XSV2E3/Plank+with+Foot+Raise Robyn Schall - Workout 33 - Plank with Foot Raise - REPS: 5 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090266728-OI94Y1G7QAIS065F9D2I/Stiff-legged+Deadlift Robyn Schall - Workout 33 - Stiff-legged Deadlift - WEIGHT: 2-8 LB DB - REPS: 10 slow/ down on 4- count/ up on 1 - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090182544-P9IRPROG3W817T8IS9ZE/Goblet+Squat Robyn Schall - Workout 33 - Goblet Squat - WEIGHT: 8 LB DB - REPS: 20 slow/ down on 4-count/ up on 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Robyn Schall - Workout 33 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569090225482-G5JDIS1JRVAHW0YZMW48/Biceps+Curls Robyn Schall - Workout 33 - Biceps Curls - WEIGHT: 2-8 LB DBs - REPS: 12 - 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. https://fitasbuck.com/lower-body-1 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 1 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565461175368-XHVCTU3QZGHM91L1DISO/Bird+Dog+Hold Lower Body 1 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459016302-BR4FV6NVTRZGG68ITD82/Step+to+Side+Lunge+-+Left Lower Body 1 - Step-to-side Lunge (left side) - REPS: 8 per side / one side at time - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565460985572-JF73SXPEO39ZWX42GP5E/Bird+Dog+Hold+-+Side+1 Lower Body 1 - Bird Dog Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457861316-YLC67VHFUQY1CI8Y5KJA/Goblet+Squat Lower Body 1 - Goblet Squat - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457966175-L6KEDGBMF8KC06ZUN991/Step+to+Lunge+-+Left+Side Lower Body 1 - Step to Lunge (left side) - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459054132-8KEMH2ZRY8GINA24SRDC/Step+to+Side+Lunge+-+Right Lower Body 1 - Step-to-side Lunge (right side) - REPS: 8 per side / one side at time - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457719095-443YLG8T6CVBIP7916YR/Moving+Glute+Bridges Lower Body 1 - Glute Bridge - REPS: 20 - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457776444-IX1XSY416FNACMSL49GR/Stiff-legged+Deadlift Lower Body 1 - Stiff Legged Deadlift - REPS: 12 reps slow - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457396151-OXDRUS40H41A4W5K2PNM/Hip+Flexor+Stretch+from+Push+Up+Position Lower Body 1 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side w/ 3-count hold/ alternating with each rep (20 total) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457819696-VZGFZ9V5AI3QUEWRH836/Burpees Lower Body 1 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565457901721-TSUMIPMYUI20UU6UH8X2/Reaching+Squat+Jump Lower Body 1 - Reaching Squat Jump - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565458008547-019R08UQ37F1033XEW77/Step+to+Lunge+-+Right+Side Lower Body 1 - Step to Lunge (right side) - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 1 https://fitasbuck.com/pull-7 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388565712-2VQ2QAAV73ODFPJ2RCKU/ISO-Prone+Cobra Pull 7 - ISO-Prone Cobra - REPS: 15 w/ 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388610476-HIS3MKZ83BST8UJ4IZBX/Resistance+Band+Overhand+Overhead+-+Pull+Aparts Pull 7 - Resistance Band Overhand Overhead Pull Aparts - REPS: 20 with 2-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 7 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388533075-TJT9BPPEGEQI7IQZ3JL1/Side+Plank+Hold+-+Right+Side Pull 7 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570403819801-CRWF02YWKAC2ULHZ19J2/Bent+Over+Row+-+Neutral+Grip Pull 7 - Against the Wall - Neutral Grip Bent Over Row - REPS: 12 Slow - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms are facing in toward your body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388841643-YFIJLEPXT3TG0WKFBDQL/Biceps+Curl+-+Right+Side Pull 7 - Biceps Curl (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 7 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388684696-9VE5VN6IE5M3GMHRZOLY/Superman Pull 7 - Superman - REPS: 12 (up on 1-count/ down on 4-count) - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388993096-YNTQLVYI4738A5L6KM3A/Superman+Hold Pull 7 - Superman Hold - DURATION: 30 seconds - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388183068-ELJZ6GEULNN55610KTPC/Plank+into+Side+Plank Pull 7 - Plank into Side Plank - REPS: 10 per side/ alternating each side (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388439105-TZYJDFLP0JU17GWUM5LD/Side+Plank+Hold+-+Left+Side Pull 7 - Side Plank Hold (left side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388873418-3IZLTLQOO4MA9G5MYHHY/Hammer+Curl+-+Left+Side Pull 7 - Hammer Curl (left side) - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388812176-30WOC0KKMBPHH3QXQ3EK/Biceps+Curl+-+Left+Side Pull 7 - Biceps Curl (left side) - REPS: 10 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388637103-7FLSUSLAG54AI0L7PIIJ/Bent+Over+Row+-+Underhand+Grip Pull 7 - Bent Over Row - Underhand Grip - REPS: 12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388901286-FEE7PVK59U2ONCNP7TAP/Hammer+Curl+-+Right+Side Pull 7 - Hammer Curl (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388665295-8PSH8BUDF8IOBAUS43Q5/Superman Pull 7 - Superman - REPS: 12 (up on 1-count/ down on 4-count) - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388940134-VJLL5WX4J4MVA6UKT413/Bird+Dog Pull 7 - Bird Dog - REPS: 10 per side/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570388771645-MU3RPRV2BKLXIL97V0RI/Resistance+Band+Overhand+Overhead+-+Pull+Aparts Pull 7 - Resistance Band Overhand Overhead Pull Aparts - REPS: 20 with 2-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 7 https://fitasbuck.com/pull-6 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 6 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708626724-G4WX3UFVDVQTRAXTJEPD/Biceps+Curls+%28full+range%29 Pull 6 - Biceps Curls (full range) - REPS: 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708301897-3MMLHSCLMQEMTO5N8OYM/Superman+with+Pull Pull 6 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708165408-7XW08DUHG72XVYH9VX5C/Overhand+Row+with+Chest+Against+Incline+Bench Pull 6 - Overhand Row with Chest Against Incline Bench - REPS: 6 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708269755-ZYTXPVIN5QV4YVTCYVND/Superman+with+Pull Pull 6 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708445807-184ZZETHUFCS5L2MEPL4/Biceps+Curls+%28to+halfway+up%29 Pull 6 - Biceps Curl (to halfway up) - REPS: 4 - NOTES: - Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl. - Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708713192-GO4FCLBHCASPUB8KHC18/Bent+Over+Row+-+Underhand+Grip Pull 6 - Bent Over Row - Underhand Grip - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708102453-I8IR6582CA8NBIFN5M2Q/Stability+Ball+Plank+with+Fist+Pump Pull 6 - Stability Ball Plank with Fist Pump - DURATION: 40 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708595852-1G864YCV9AKCATMPVG9U/Biceps+Curls+%28starting+halfway+up%29 Pull 6 - Biceps Curl (starting halfway up) - REPS: 4 - NOTES: - Shoulder stabilization is extra important here. Be sure your shoulders are back, that they don’t shrug up as you curl. - Don’t let the pelvis swing forward as you curl. Squeeze your glutes while curling to prevent this. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708076337-CT4C3B7O06Y20TJWTRWM/Walkout+into+Medicine+Ball+Overhead+Press Pull 6 - Walkout into Medicine Ball Overhead Press - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708204587-3LIYDMKB5H47N290ECM9/Neutral+Grip+Row+with+Chest+Against+Incline+Bench Pull 6 - Neutral Grip Row with Chest Against Incline Bench - REPS: 6 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708375268-UTWDCM5GCJ5KAJH8FPFZ/Superman+with+Pull Pull 6 - Superman with Pull - REPS: 12 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569708938644-VNWX7D9ETG9365S0RZO5/Hammer+Curls Pull 6 - Hammer Curl - REPS: 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 6 - Hold for 10 seconds https://fitasbuck.com/pull-5 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100483803-WA3KMOCC8Q7NEH9AV8JO/Bent+Over+Underhand+Row Pull 5 - Bent Over Row - Underhand Grip - REPS: 10-12 - SETS: 3 - REST IN BETWEEN SETS: 45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569096721319-YBIWOJ275UND8S9IGTW7/Bird+Dogs Pull 5 - Bird Dog - REPS: 10 per side with 3-count hold/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098177910-LAI1IK79RJU4FS7CUGU3/Angled+Lawnmower+Rows+-+right+side Pull 5 - Angled Lawnmower Rows (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098395566-X8GRUWWLMI4YHPVR3SID/Jumping+Jacks Pull 5 - Jumping Jacks - REPS: 30 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098134384-TJQJZ4D6U1C8N6NCWSDJ/Angled+Lawnmower+Rows Pull 5 - Angled Lawnmower Rows (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 break in between sets 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569097756831-I1X9DFZZX770N7HRV1Q6/Jumping+Jacks Pull 5 - Jumping Jacks - REPS: 30 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569099191652-3IRFOZGKFY12KCQLY5FC/Bilateral+Reach+Hold Pull 5 - Bilateral Reach Hold (other side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098470373-5P9VL979ARHZ3PI5O3QA/Biceps+Curls Pull 5 - Biceps Curl - REPS: 10 up on 1-count/ down on 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569099132350-BI0Z8XU4E4N4V2PAMP29/Bilateral+Reach+Hold Pull 5 - Bilateral Reach Hold - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098589101-QPZMOUI7WCP0QXQXODOZ/Jumping+Jacks Pull 5 - Jumping Jacks - REPS: 30 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569099031995-584ZCJ8FQP5WY2LO0DE6/Side+Plank+Hold+%28right+side%29 Pull 5 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569096499854-2AW44LTGUSEF9CHMIA0C/Plank+into+Side+Plank Pull 5 - Plank into Side Plank - REPS: 10 per side/ alternating with each rep (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098526963-QW4YGVVDREEVA12QANXQ/Resistance+Band+Overhand+Overhead+-+Pull+Aparts Pull 5 - Resistance Band Overhand Overhead Pull Aparts - REPS: 12 w/ 2-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569098793485-36F52XUSG3P5CETCH35F/Side+Plank+Hold+%28left+side%29 Pull 5 - Side Plank Hold (left side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 5 - Wide Stance Inside Heel Taps - 10 reps per side https://fitasbuck.com/pull-4 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568491583225-LCSSWVWD14YJCILF8Y3H/Bilateral+Reach Pull 4 - Bilateral Reach - REPS: 10 per side with 3-count hold/ alternating with each rep (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569703115076-CMQ90COIZ4MQXFY64M5K/Plank+Rows+-+Left+Side Pull 4 - Plank Row (left side) - REPS: 10 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 1 minute between sets 2 and 3 / no break between other sets - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568491748369-GEPH0AXP2ZXSB4JX8FPD/Neutral+Grip+Row+with+Chest+Against+Incline+Bench Pull 4 - Neutral Grip Row with Chest Against Incline Bench - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492078708-06MQ94ZKHGKJFT1DBRNE/Overhead+Overhand+Resistance+Band+Pull+Aparts Pull 4 - Resistance Band Overhand Overhead Pull Aparts - REPS: 30 - SETS: 1 - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492396977-CCJWQ8Z40R9F9DOS9SY4/Hammer+Curls+-+Left+Side Pull 4 - Hammer Curl (left side) - REPS: 8 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492330973-CMQE1QW8BRZP6ZSY495D/Biceps+Curls Pull 4 - Biceps Curl (left side) - REPS: 8 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568491666762-AUGQLDYHEHF455Z8UD1H/Reach+and+Back+Jumping+Jacks Pull 4 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492142674-QQIPPV3TK3LX637BJBRK/Overhead+Overhand+Resistance+Band+Pull+Aparts Pull 4 - Resistance Band Overhand Overhead Pull Aparts - REPS: 30 - SETS: 1 - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492433619-Y4SATW0K3GGVGND9CWW1/Hammer+Curls+-+Right+Side Pull 4 - Hammer Curl (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492111542-VT5KT86KPR4GZSGN500W/Overhead+Overhand+Resistance+Band+Pull+Aparts Pull 4 - Resistance Band Overhand Overhead Pull Aparts - REPS: 30 - SETS: 1 - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568491713537-DH1RO9B28ZNH9C1GU638/Underhand+Row+with+Chest+Against+Incline+Bench Pull 4 - Underhand Row with Chest Against Incline Bench - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568491557074-CMGWGP7XKDLCKSPFYWDC/Walkouts Pull 4 - Walkouts - REPS: 10 with 3-count hold in push up position - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492187216-Q56ACTL920OPK1DCEDAQ/Supermans Pull 4 - Superman - REPS: 15 / up on 1-count/ down on 5-count - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569703133961-D12SSGWYM0P4S76INZO8/Plank+Rows+-+Right+Side Pull 4 - Plank Row (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 4 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568492375052-STDSN82Z4BF3R2DNEVQD/Biceps+Curls Pull 4 - Biceps Curl (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 4 - Reach and Open - 10 reps https://fitasbuck.com/pull-3 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 3 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768806614-5KPMT0OQR15DV06SP975/Standing+Biceps+Curls Pull 3 - Biceps Curl - REPS: 10 per side/ 1 side 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284396068-BYK04SRA8TXOIG671JEW/Underhand+Row+with+Chest+Against+Incline+Bench Pull 3 - Underhand Row with Chest Against Incline Bench - REPS: 10-12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284973745-HLT4J9ZQTG714AMD04Q8/W+Superman+Hold Pull 3 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284342400-XTU2F37KI3246LKT3FDU/Reach+and+Back+Jumping+Jacks Pull 3 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284749715-3WSFSC26BPB9RDM1UOT0/Behind+the+Body+Pull+Apart+Hold Pull 3 - Behind the Body Resistance Band Pull Apart - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284795084-CLVGWWWZEL0W4DS6525G/Reach+and+Back+Jumping+Jacks Pull 3 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284660589-NIWHPCF0L5XEB293HLHB/Reach+and+Back+Jumping+Jacks Pull 3 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284281636-IF1TC3XA9EYVKMIE8GUO/Supermans+with+Pull Pull 3 - Superman with Pull - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284633726-GLX1HXRNS67E5E48M1K5/Underhand+Pull+Apart Pull 3 - Resistance Band Underhand Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284833078-ODYUQL43GP7AOPMKUESY/Jesus+Sit+Ups Pull 3 - Jesus Sit Up - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284722475-PQKFHAMYLRY30NLLFMGB/Hammer+Curl Pull 3 - Hammer Curl - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284588263-RKGFQJCGSLGN09ZDSSN4/Bent+Over+Neutral+Grip+Row Pull 3 - Against the Wall - Neutral Grip Bent Over Row - REPS: 12 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms are facing in toward your body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284479386-VI4WXKQYT4FK460RXBOE/Overhand+Overhead+Pull+Apart Pull 3 - Resistance Band Overhand Overhead Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284890855-AHLP6SG83NZV6U1OZ7IC/Plank+Hold Pull 3 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284508819-KZT6JQ98989N5TCKHE3Q/Reach+and+Back+Jumping+Jacks Pull 3 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284180900-R3NHNF6D31FNPA8HJLR4/Upside+Down+Turtle Pull 3 - Upside Down Turtle - REPS: 10 with 3-count hold - SETS: 1 - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284256723-QUEVHRAH0GFPPJ2PKYAM/Walkouts+with+3-count+hold Pull 3 - Walkouts - REPS: 12 slow with 3-count hold - NOTES: - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 3 - Palms Out and Up - 10 reps https://fitasbuck.com/pull-2 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768585076-20BGQERU0EWDFV09JN20/T-+Superman+Hold Pull 2 - T- Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768184728-VE8AP34FTY8N0YEJJ747/Walkouts Pull 2 - Walkouts - REPS: 15 with 3-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768834462-4H2EFKTZEP145LDR8A0Z/Neutral+Grip+Resistance+Band+Pull+Apart+Hold Pull 2 - Resistance Band Neutral Grip Pull Apart Hold - DURATION: 30 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768401524-ESWD1JKIF5JJINF6J8OH/PLANK+ROWS Pull 2 - Plank Row - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768491213-TXDKZC3DCD0K6H6BARG4/Hammer+Curls Pull 2 - Hammer Curl - REPS: 12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768993268-1CAJASFTCXX577LOJNBW/T-Superman+Hold Pull 2 - T-Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768336352-F5UJ9LU6BKW629E3P2AF/Overhead+Overhand+Resistance+Band+Pull+Aparts Pull 2 - Resistance Band Overhand Overhead Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768214573-ORXN8VG4G5OCJHY6Q3NM/Bird+Dogs Pull 2 - Bird Dog - REPS: 10 with 3-count hold per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768298002-7XJHFEKUFY370PMEZPT3/Underhand+Row+with+Chest+Against+Incline+Bench Pull 2 - Underhand Row with Chest Against Incline Bench - REPS: 12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768441412-YH2SWSCX0NXP2E1RJSM4/T-Superman+Hold Pull 2 - T-Superman Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768890776-U8Q3R41RNAW38Q58A0H8/Standing+Biceps+Curls Pull 2 - Biceps Curl - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768528907-TOXI764IKFWDCVIVG2B2/Underhand+Resistance+Band+Pull+Apart+Hold Pull 2 - Resistance Band Underhand Pull Aparts - DURATION: 30 seconds - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768242157-AHGBQPVCYLCQUHOJE8C1/I-Hops Pull 2 - I-Hops -REPS: 20 -NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768806614-5KPMT0OQR15DV06SP975/Standing+Biceps+Curls Pull 2 - Biceps Curl - REPS: 12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 2 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566768361813-FA7SPT7FAW3S1W8KZCY8/I-Hops Pull 2 - I-Hops - REPS: 20 - SETS: 1 - Notes: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 2 https://fitasbuck.com/pull-1 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576280790865-PU0A35NLCX4D1YKC2PWN/ISO-Prone+Cobra+Hold Pull 1 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Pull 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576280874788-O46NC9EZR30B6154RY28/ISO-Prone+Cobra+Hold Pull 1 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Pull 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979870509-JA7KN5AADU1XTCOWDX5R/Angled+Lawnmower+Rows+-+Left Pull 1 - Angled Lawnmower Rows (left side) - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between other sets - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Pull 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979896683-3IIAHFWQRJSQYLDLY9PM/Angled+Lawnmower+Rows+-+Right Pull 1 - Angled Lawnmower Rows (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Pull 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565980731856-TP0CAQVNVP52SWK6U9RT/Cat+Stretch+Hold Pull 1 - Cat Stretch Hold - REPS: 20 seconds - NOTES: - Palms directly under shoulders - Draw your abs in toward the vertebra and all spine to round - The crown of your head should be parallel with the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Pull 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Pull 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Pull 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Pull 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979774464-UA5J30G2YJ7HIRLTXUB5/Standing+Biceps+Curls Pull 1 - Biceps Curl - REPS: 10-12 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Pull 1 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979966420-S2QNA5K5W66U5KMQ2IQ1/Hammer+Curls Pull 1 - Hammer Curl - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979122441-V1XUK357F070ZV76PA4K/Dynamic+Child%E2%80%99s+Pose Pull 1 - Dynamic Child’s Pose - REPS: 10 with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979569278-KPVQ7T8ZFQO1V45COZVI/Against-the-wall+Underhand+Row Pull 1 - Against the Wall - Underhand Bent Over Row - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms facing up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Pull 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Pull 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576280737695-JGOV1XYXEKM2DGSHFRL9/ISO-Prone+Cobra+Hold Pull 1 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Pull 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Pull 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565979620111-LDRPAWF4L9C89AFGR62O/Against-the-wall+Overhand+Row Pull 1 - Against the Wall - Overhand Bent Over Row - REPS: 6 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms are facing down https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Pull 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/push-6 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384353067-FKPZ5YZRVDDMX48VJFXI/Behind+the+Body+Resistance+Band+Pull+Apart Push 6 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384574584-01L92ABV6A1WO2MUP4U5/Neutral+Grip+Front+Raise+with+Chest+Against+Incline+Bench Push 6 - Neutral Grip Front Raise with Chest Against Incline Bench - REPS: 10 with 2-count hold - NOTES: - Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement. - Controlled movement as you return the DBs to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100714905-YLJSM1EWKSHNU6GV29GP/Triceps+Dips Push 6 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 6 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384377837-OMX1R98F8EF8W3X2I18H/Behind+the+Body+Resistance+Band+Pull+Apart Push 6 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384495209-BNIMSPSB90HF7IPNMK2N/Plank+Hold Push 6 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384309682-V4MRD32XXB18ZJHHL6V5/W-Superman Push 6 - W Superman - REPS: 10 (up on 1-count/ down on 3-count) - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384252471-59OKXF8O40O520VNL74I/Scapular+Push+Up Push 6 - Scapular Push Up - REPS: 12 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091984210-4VXPOHPRXMP7XJ56YBEQ/Flat+Bench+Press Push 6 - Flat Bench Press - REPS: 12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384459140-M6J3EFC22PZSP3J14GQB/Cobra+Push+Ups Push 6 - Cobra Push Ups - REPS: 10 - NOTES: - Be sure to keep core engaged through the entire exercise including on the way back - Chest should end up in front of shoulders https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384413186-UZROAUDOTI7JV6F8F6ZP/Behind+the+Body+Resistance+Band+Pull+Apart Push 6 - Behind the Body Resistance Band Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570384544622-4IVBIVNHTUBUIO1GRUGT/Incline+Close+Grip+DB+Press Push 6 - Incline Close Grip DB Press - REPS: 10 - NOTES: - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 6 - X Behind the head - 10 reps https://fitasbuck.com/push-5 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091984210-4VXPOHPRXMP7XJ56YBEQ/Flat+Bench+Press Push 5 - Flat Bench Press - REPS: 10 up on 1-count/ down on 4 count - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092406308-YPKDLMAW7SR6O124HCUG/Behind-the-body+Resistance+Band+Pull+Apart+Hold Push 5 - Behind the Body Resistance Band Pull Apart Hold - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706477480-HK063CHXWBFAGZI5KR9R/Side+Plank+Hold+-+Left+Side Push 5 - Side Plank Hold (left side) - DURATION: 30 seconds per side/ 1 side at a time - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706235983-M98HE56H8P6PYIWEG0NM/T-Supermans Push 5 - T-Superman - REPS: 10 (up on 1-count/ down on 3-count) - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706204504-XDGQGRZWFBJZFV83RLR8/Walkouts Push 5 - Walkouts - REPS: 10 with 3-count hold in push up position - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092334983-KONKW4T2MO62H6P10IZL/Jinder+Flies Push 5 - Jinder Flies - REPS: 10 slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706386681-EKSE7HTXHORQCG27AS99/Resistance+Band+Neutral+Grip+Pull+Apart Push 5 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706430889-9RPDGJTIFDMUOCNGJJN8/Push+Ups Push 5 - Push Ups - REPS: 10-12 - NOTES: - Your palms should be under your shoulders. Your chest under your palms. - Keep core tight and avoid rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 5 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100714905-YLJSM1EWKSHNU6GV29GP/Triceps+Dips Push 5 - Triceps Dip - REPS: 10-12 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706516849-RULZYOJRMXRQGMXU8L3K/Side+Plank+Hold+-+Right+Side Push 5 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706363302-MG1TXETWB5KHIZFCJEVO/Resistance+Band+Neutral+Grip+Pull+Apart Push 5 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569706291150-OCKN1LZVI9ZVTWWTC316/Resistance+Band+Neutral+Grip+Pull+Apart Push 5 - Resistance Band Neutral Grip Pull Apart - REPS: 15 - SETS: 1 - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 5 - Hold for 10 seconds https://fitasbuck.com/push-4 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091853733-BXBP31M1CUXALTKMZ0DO/I-Hops Push 4 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092520513-B2VJHPNWQ6CGXN5U2OCG/Palm-to-forearm+Moving+Plank Push 4 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 4 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091810480-RBG9KIDNZZ87YT2T5YMH/I-Hops Push 4 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092334983-KONKW4T2MO62H6P10IZL/Jinder+Flies Push 4 - Jinder Flies - REPS: 10 slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569100714905-YLJSM1EWKSHNU6GV29GP/Triceps+Dips Push 4 - Triceps Dip - REPS: 10-12 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092609845-A3F50Y8DUUUMV5OWLJW0/Plank+Hold Push 4 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091984210-4VXPOHPRXMP7XJ56YBEQ/Flat+Bench+Press Push 4 - Flat Bench Press - REPS: 10 up on 1-count/ down on 4 count - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091754493-SUIN6HZBDKM2XA8BY1UK/Cobra+Push+Ups Push 4 - Cobra Push Ups - REPS: 10 - NOTES: - Be sure to keep core engaged through the entire exercise including on the way back - Chest should end up in front of shoulders https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091879795-82TBQUBDMCVB57YUJ2MA/I-Hops Push 4 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569091782236-XK35EL2U8QV7EFANU34O/W+Supermans Push 4 - W Superman - REPS: 10 up on 1-count/ down on 4 count - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092406308-YPKDLMAW7SR6O124HCUG/Behind-the-body+Resistance+Band+Pull+Apart+Hold Push 4 - Behind the Body Resistance Band Pull Apart Hold - DURATION: 30 seconds - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569092683736-TXDVRI6C24LI3H8L4GRZ/Iso-Prone+Cobra+Hold Push 4 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 4 https://fitasbuck.com/push-3 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405460952-CJ27OPR11R3WCDF9PCRX/Chest+Press+Lying+on+the+Floor+-+Left+Side Push 3 - Chest Press Lying on the Floor (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 3 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405529572-RRWNNATXQW7M6C8O1EH7/Jesus+Sit+Ups Push 3 - Jesus Sit Up - REPS: 15 - SETS: 4 - REST IN BETWEEN SETS: No break - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405363946-9KI7LTNWSDYSLYA5OUOC/Dynamic+Child%E2%80%99s+Pose Push 3 - Dynamic Child’s Pose - REPS: 12 slow - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405766236-VAZSV0BEWIWUJK9UJISQ/Palm-to-forearm+Planks Push 3 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405584089-C5MVLG6665FVZ5TQ78W2/Push+Ups Push 3 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your palms should be under your shoulders. Your chest under your palms. - Keep core tight and avoid rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405815238-8JQ3BDEP1FN5G3VHQX0B/Plank+Hold Push 3 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405650622-15N0PT9SIAST6OSWFEZY/Shoulder+Press+Neutral+Grip Push 3 - Shoulder Press Neutral Grip - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405722210-81NBL0VEE0VB7LFXCCN4/Triceps+Dips Push 3 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405869552-X5FQ6U9413LG9J007C2Y/Iso-Prone+Cobra+Hold Push 3 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405501428-KTB3ZQ6C9CGYZPRVFM01/Chest+Press+Lying+on+the+Floor+-+Right+Side Push 3 - Chest Press Lying on the Floor (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405393188-B7UM63RKP3CW357JXE2E/Cobra+Push+Ups Push 3 - Cobra Push Ups - REPS: 10 - NOTES: - Be sure to keep core engaged through the entire exercise including on the way back - Chest should end up in front of shoulders https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568405914627-BO0Q2PMNHM5K8KTKHO2S/Push+Ups Push 3 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your palms should be under your shoulders. Your chest under your palms. - Keep core tight and avoid rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 3 https://fitasbuck.com/push-2 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281692917-S6AOR80NE2RN4X8RUBXB/ISO-Prone+Cobra Push 2 - ISO-Prone Cobra - REPS: 12 w/ 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281625907-NZ3RX1OFJIV3MWX6E0PL/Side+Plank+from+Push+Up+Position Push 2 - Plank into Side Plank - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281971487-L1CE3H3Y67207AMPIA2U/T-Superman+Hold Push 2 - T-Superman Hold - DURATION: 30 seconds - NOTES: - Arms remain straight out to the side the entire - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567284065010-FO6JQ395S73RD7YRAV8I/Forearm+Push+Ups Push 2 - Forearm Push Ups - REPS: 10 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281897576-985SW49YW6GWGA8EGZI7/Neutral+Grip+Pull+Aparts Push 2 - Resistance Band Neutral Grip Pull Apart - REPS: 12 w/ 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 2 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281797737-KLRQ2VCYJN0I27PQI1WU/Chest+Press+with+Hips+Elevated+-+Right+Side Push 2 - Chest Press with Hips Elevated (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281873492-6TJVZ137PEH2BXQQR33G/Angled+Front+Raise+with+Chest+Against+Incline+Bench Push 2 - Angled Front Raise with Chest Against Incline Bench - REPS: 10 with 3-count hold - NOTES: - Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement. - Careful not to let the shoulders internally rotate in the starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281666993-FGRWONSZQ7Y37KF6ST8D/Cobra+Push+Ups Push 2 - Cobra Push Ups - REPS: 12 - NOTES: - Be sure to keep core engaged through the entire exercise including on the way back - Chest should end up in front of shoulders https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281826564-0BHDE56Q9NQK86K50RH9/Straight+Arm+Sit+Ups Push 2 - Straight Arm Sit Up - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567281577172-W2R48851MHZWP3DNMLHV/Jumping+Jacks Push 2 - Jumping Jacks - REPS: 50 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574831190525-8FTTV90CL1151OZRWDPI/Chest+Press+with+Hips+Elevated+-+Left+Side Push 2 - Chest Press with Hips Elevated (left side) - REPS: 10 slow per side/ 1 side at a time - NOTES: - Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set. - Easy landings and controlled movement as your arms move back to the floor. https://fitasbuck.com/push-1 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539233360-EISKRWY1FWQ1PPW0IW96/Up+and+Over+Sit+Ups Push 1 - Up and Over Sit Ups - REPS: 12 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Push 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Push 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539059217-IK37WL8UMIXJKB9SLN9K/Flat+Bench+Press Push 1 - Flat Bench Press - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576279949995-TX576RUBDJTTX0V7LUVC/Push+Ups.gif Push 1 - Push Ups - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538907363-7KZE1Y3C3FTSB0WYG2S8/Palm-to-forearm+Plank Push 1 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539123180-XZQNGOUZK11EPZ8LZQHY/Behind-the-Neck+Triceps+Extension Push 1 - Behind the Neck Triceps Extension - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Push 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Push 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576280039180-U0X2XDTXNK6EB6I99W9T/Push+Ups Push 1 - Push Ups - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539007595-VC1QGTEN0BVM7C4KFDSV/Push+Ups Push 1 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565538952124-QG56UZL85T77D1HOWCJJ/Plank+Hold Push 1 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Push 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Push 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539174595-IZ5WCUYA5TUEJ4NK1EC1/Neutral+Grip+Shoulder+Press Push 1 - Shoulder Press Neutral Grip - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Push 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Push 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Push 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Push 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Push 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Push 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539292664-RHDFYGQLF4M7NTOAKPM3/W+Superman+Hold Push 1 - W-Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Push 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Push 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Push 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Push 1 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565539080750-VLJ4FC3JLWSHUK21QAI2/Triceps+Dips Push 1 - Triceps Dip - REPS: 10-12 reps - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Push 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Push 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Push 1 https://fitasbuck.com/lower-body-7 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619573671-B3LFIW9PCA1R7S15N6F3/Body+Weight+Squat Lower Body 7 - Body Weight Squat - REPS: 15 with 3-count hold in squat - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Lower Body 7 - Goblet Sumo Squat - REPS: 12 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619119261-ODNGLLQQRB57L1OOJPAV/Knee-to-Stand Lower Body 7 - Knee-to-Stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 7 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 7 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619455152-AGOB35A0HP3ETWQGZJGA/V-Burpees Lower Body 7 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619700100-GIADMKRYNBM2UQME6FWH/1-legged+Glute+Bridge+-+Right+Side Lower Body 7 - 1-legged Glute Bridge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619167787-67FIG5EJDI5YEGSVG7N3/V-Burpees Lower Body 7 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619367044-OHGWUBYFZOXSE44PYQ19/Suitcase+Deadlift Lower Body 7 - Suitcase Deadlift - REPS: 12 (down on 4-count/ up on 1) - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619676491-IAE2E80PJHEI64S4ZYCD/1-legged+Glute+Bridge+-+Left+Side Lower Body 7 - 1-legged Glute Bridge (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619622327-LMDXPAP1OOEQZ6SNKKOF/V-Burpees Lower Body 7 - V-Burpees - REPS 15 - SETS: 1 - NOTES: - Easy landings. Try to land without making a sound - Get your legs out as far as possible for the “V” part of the Burpee https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619865076-NHGDMY6BE48YJMTYE232/1-legged+Glute+Bridge+Hold+-+Right+Side Lower Body 7 - 1-legged Glute Bridge Hold - Right Side - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619076132-IWCGE8WACKMOPS8BG5HA/Step+Out+from+All+Fours Lower Body 7 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574823043206-YWFW5VRTDGT6QVBDCUZF/Reverse+Lunge Lower Body 7 - Reverse Lunge - REPS: 10 per side/ alternating with each rep - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619806168-KHYTBKGJD1KOLXBIBU88/1-legged+Glute+Bridge+Hold+-+Left+Side Lower Body 7 - 1-legged Glute Bridge Hold - Left Side - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay. - Push through the heel that is on the floor with each rep. - 1 rep= all the way up and all the way back down. Don’t rush, don’t cheat. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 7 - Hold for 10 seconds https://fitasbuck.com/lower-body-8 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704598872-IPA4L6YO1BYUVSNNMJ5G/Goblet+Squat Lower Body 8 - Goblet Squat - REPS: 6 (down on 5-count/ up on 1-count) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 8 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 8 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 8 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704792890-BI469JMMWGFDRES8U111/Step+to+Lunge+with+DB+-+Left+Side Lower Body 8 - Step to Lunge with DB (left side) - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 & 3 (no break between 1 & 2 or 3 & 4) - NOTES: - 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. - Shoulders don’t move as you lunge. Don’t let the DB pull your shoulders forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 8 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704941027-1V7EUTMEHMFY07GTL6MR/Glute+Bridge+Hold Lower Body 8 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 8 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704432541-1CBPF3MBT6HMP4XKSQ11/Burpee+into+DB+Deadlift Lower Body 8 - Burpee into DB Deadlift - REPS: 12-15 - SET:S 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Before you pick the dumbbell up, come to a complete stop. Make sure your hips are back, core is tight and back is flat before deadlift. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 8 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 8 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 8 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 8 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704858141-KWRGWBI6A9CJH5G236NK/Iron+Butterfly Lower Body 8 - Iron Butterfly - REPS: 10 per side/ alternating with each rep - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704826138-TB8G1JNYXP1NXN8Q9CGV/Step+to+Lunge+with+DB+-+Right+Side Lower Body 8 - Step to Lunge with DB (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569619413470-UJTUNEB3JGP71FLTYAV6/Sumo+Goblet+Squat Lower Body 8 - Goblet Sumo Squat - REPS: 6 (down on 5-count/ up on 1-count) - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704348436-Y0TXYMJQZBL60I2OGCUQ/Vertical+Leg+Extention Lower Body 8 - Vertical Leg Extension - REPS: 10 per side with 3-count hold/ alternating with each rep - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569704385408-O9NF1VS1Y69EJ027Q2QY/Reaching+Squat+Jumps Lower Body 8 - Reaching Squat Jump - 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. https://fitasbuck.com/lower-body-2 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989536714-ZTIRC05DGIMSM9LDB096/Reverse+Lunges Lower Body 2 - Reverse Lunges - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574554151949-IK89BGE6R7JRQYJDHFFC/Vertical+Leg+Extension+-+Left+Side Lower Body 2 - Vertical Leg Extension - REPS: 10 per side/ one side at a time - SETS: 2 - REST IN BETWEEN SETS: No break - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991758608-U9S2KM803WDZFR3SNBK3/1-legged+Glute+Bridge+-+Left Lower Body 2 - 1-legged Glute Bridge (left side) - REPS: 10 with 2-count hold per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989504177-DZ7YJXXF1RN48Q0T8CUK/Knee-to-stand+with+Hop+RIGHT Lower Body 2 - Knee-to-stand with Hop (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989764283-5C5GYLDUBKQQQSGIYQCB/Glute+Bridge+Hold Lower Body 2 - Glute Bridge Hold - DURATION: 1 minute - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989387636-7U3QVERTRYM2ABGNK72A/Knee-to-stand+with+Hop+-+Left+Side Lower Body 2 - Knee-to-stand with Hop (left side) - REPS: 15 - SETS: 4 (alternate which side you lead with) - REST IN BETWEEN SETS: 30 seconds - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989323693-05RB02S68KYQJRRM5KNA/Sumo+Goblet+Squat Lower Body 2 - Sumo Goblet Squat - REPS: 12 with 2-count hold on squat - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565989283989-APEDJREM41JX5YR1GHHD/Suitcase+Deadlift Lower Body 2 - Suitcase Deadlift - REPS: 12-15 slow - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 2 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991740333-5GHN1E6HJ1EY1LSY7SV6/1-legged+Glute+Bridge+-+Right Lower Body 2 - 1-legged Glute Bridge (right leg) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574553376851-UC3ZBI323KPC2ETMZ2YD/Vertical+Leg+Extension+-+Left+Side Lower Body 2 - Vertical Leg Extension - Left Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 2 https://fitasbuck.com/lower-body-3 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991485906-ZRZ7WY8C2CL5NZUBKBU8/Reverse+Lunge Lower Body 3 - Reverse Lunge - REPS: 6 per side/ 1 side at a time - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991625815-IMZOC9MUYVS90SDFDCOR/Step-to-lunge Lower Body 3 - Step to Lunge - REPS: 6 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991346644-5AYEQT8TLEYJVSXC5JFX/Step+to+Lunge Lower Body 3 - Step to Lunge - REPS: 6 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565990499239-8YAC2YHLM2WNCRNBNOLO/Burpees Lower Body 3 - Burpees - REPS: 20 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565990461867-MAU2AUVLE1B9G9DEIR2Y/Hip+Flexor+Stretch+from+Push+Up+Position Lower Body 3 - Hip Flexor Stretch from Push Up Position - REPS: 10 reps per side/ alternating with each rep - SETS: 2 - REST IN BETWEEN BREAKS: No break - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565992230914-N0FOGLOHPBTYXGXL1YP7/Supermans Lower Body 3 - Superman - REPS: 12 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991669808-VS7LVNQX7OAZ6MX6OTRE/Overhead+Squat Lower Body 3 - Overhead Squat - REPS: 12 slow with 2-count hold - NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565990832057-H39GD15HHHE0SZ5I0AZ3/Burpees Lower Body 3 - Burpees - REPS: 20 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991418198-O6BCUMG7Z03PBTKK9Y8Q/Overhead+Squat Lower Body 3 - Overhead Squat - REPS: 12 slow with 2-count hold - NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565990590123-ND0AHYOV7S3U170O5YO2/Wall+Squat+Hold Lower Body 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565991541391-CEOESXCCHJMPBHGYTY91/Overhead+Squat Lower Body 3 - Overhead Squat - REPS: 12 slow with 2-count hold -NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565990548162-3PGY9HDWLKB7ALIGHGXL/Against-the-wall+Deadlift Lower Body 3 - Against-the-wall Deadlift - REPS: 12 slow with 2-Count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 3 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565992085917-44RCADDXK58BJG7EPU1P/Plank+with+Foot+Raises Lower Body 3 - Plank with Foot Raise - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 3 https://fitasbuck.com/lower-body-4 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110071548-VL0WMHLSCDZHYNNV9VS6/Toes-to-Sky+Hop.gif Lower Body 4 - Toes-to-sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can - Swing up at the waist creating momentum with your hips to bring your body back to standing position - Soft landings as you come back down from the hop https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185387209-DWIS6YWPNR8DKT0JD0WY/1-legged+Glute+Bridge+-+Right+Side Lower Body 4 - 1-legged Glute Bridge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110133709-ISGECD6QRVLVD5CLZR3I/Knee-to-stand Lower Body 4 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185359973-RKYYLQTC548QC6T3RXLN/1-legged+Glute+Bridge+-+Left+Side Lower Body 4 - 1-legged Glute Bridge (left side) - REPS: 10 reps per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110526181-Z309PU0VP8FO7ENIU3CN/Stiff-Legged+DB Lower Body 4 - Stiff Legged Deadlift - REPS: 12 with 3-count hold - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110438175-XEK85HAA19Z4G7LITFN2/Bodyweight+Squats Lower Body 4 - Bodyweight Squat - REPS: 20 with 3-count hold - SETS: 1 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110489799-HSW5EENMZRTYI4K4Z9MQ/Step-to-lunge Lower Body 4 - Step to Lunge - REPS: 10 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110107377-0E4EMB8IHYEWR8V2ZH4T/Goblet+Squat Lower Body 4 - Goblet Squat - REPS: 12 slow with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110640932-423PKYM0DNQVBPDNHNFW/Glute+Bridge+Hold Lower Body 4 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 4 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110025875-ELZ8LDHFEBHODVO7ITZ1/Hip+Flexor+Stretch+from+Push+Up+Position Lower Body 4 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20 total) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/lower-body-5 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878285066-8EOVT12XHX3VZN28E4ND/Side+Leg+Raises+with+Resistance+Band+-+left Lower Body 5 - Side Leg Raises with Resistance Band (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878059112-SR3A21DSWP4U458XDJLA/Sumo+Squat+Jumps Lower Body 5 - Sumo Squat Jump - REPS: 20 - NOTES: - Feet turned out from the hips - Soft landings https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110025875-ELZ8LDHFEBHODVO7ITZ1/Hip+Flexor+Stretch+from+Push+Up+Position Lower Body 5 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878142126-KE0Q3LU95ZBE2ZPFKQSL/Reverse+Lunge+-+left Lower Body 5 - Reverse Lunge (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878341400-ARUFV69TOMN3A1NF9M8V/Side+Leg+Raises+with+Resistance+Band+-+right Lower Body 5 - Side Leg Raises with Resistance Band (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878423090-SG6VISSUP3ZKZFUAQ4FD/Straight+Arm+Set+Ups Lower Body 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878021763-E16UT3XD2SOIXRHEDMH5/Step+to+Side+Lunge+-+right Lower Body 5 - Step to Side Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878176335-7DAOBPRSZYFFINDECF9O/Reverse+Lunge+-+right Lower Body 5 - Reverse Lunge (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110071548-VL0WMHLSCDZHYNNV9VS6/Toes-to-Sky+Hop.gif Lower Body 5 - Toes-to-sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567877952531-MEKZCSSVLSC85PBOXC9X/Step+to+Side+Lunge+-+left Lower Body 5 - Step to Side Lunge (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 5 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878208221-5WEDVIDN2N4Q430RF25V/Sumo+Squat+Jumps Lower Body 5 - Sumo Squat Jumps - REPS: 20 - NOTES: - Feet turned out from the hips - Soft landings https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567878246025-SQ44B4DMMJ8MQ7EAEFRU/Goblet+Squats Lower Body 5 - Goblet Squats - REPS: 12 - SETS: 3 - REST IN BETWEEN SETS: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 5 - March in Place - 10 reps per side https://fitasbuck.com/lower-body-6 daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406691995-C9WZTWES4F6NXXSW4HJP/Plank+Hold Lower Body 6 - Plank Hold - DURATION: 45 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406375196-F344IQOUL3K75IYNU0I0/Reaching+Squat+Jumps Lower Body 6 - Reaching Squat Jump - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406318056-ML45E82NCWDD9Q9WD4SH/Vertical+Leg+Extensions Lower Body 6 - Vertical Leg Extension - REPS: 10 per side alternating with each rep - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489781534-09WOZW02T6LCFF55JEVS/Sumo+Goblet+Squat Lower Body 6 - Goblet Sumo Squat - REPS: 12 down on 5-count/ up on 1 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406456869-YCXS2MEP3HKOVWOHQYXH/Reaching+Squat+Jumps Lower Body 6 - Reaching Squat Jump - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406620768-DCDNOK7PQFJ3P3A0X6H1/1-legged+Glute+Bridges+-+Left+Side Lower Body 6 - 1-legged Glute Bridge (left side) - REPS: 10 per side - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489811358-G4VB6VYU9F5UH686L3G1/Knee-to-Stand+with+Hop+-+Left+Side Lower Body 6 - Knee-to-Stand with Hop Left Side - Sets 1 & 3 - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489845648-OWVVVQCWZ77RZU9MLCSU/Knee-to-Stand+with+Hop+-+Right+Side Lower Body 6 - Knee-to-Stand with Hop Right Side - Sets 2 & 4 - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406282588-5RZU0CA90BB9J4HB1OON/Step+out+from+All+Fours Lower Body 6 - Step out from All Fours - REPS: 10 per side alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body 6 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568489918619-PPD4H5Y822CXSJ6ATD0A/Stiff-Legged+Deadlift Lower Body 6 - Stiff Legged Deadlift - WEIGHT: 2- 15 LB DBs - REPS: 12 down on 5-count/ up on 1 - NOTES: - Keep the weights close to the front of your legs. - Think of this as a "back and forth exercise" as opposed to an "up and down" exercise. - As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back. - Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406525367-KKF3I6OWCBQDS44YA0JX/Step-to-Lunge Lower Body 6 - Step to Lunge - REPS: 5 per side/ alternating with each rep - SETS: 4 - REST IN 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568406647453-DG7PR85IEZQ5CDT5N00S/1-legged+Glute+Bridges+-+Right+Side Lower Body 6 - 1-legged Glute Bridge (right side) https://fitasbuck.com/core-1 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724515013-V5UVWEVV3E93QMVY4ZRA/Iron+Butterflies Core 1 - Iron Butterfly - REPS: 15 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576283121622-EZN0XIE9AA194NUGGQQ6/Plank+with+Foot+Raise Core 1 - Plank with Foot Raise - REPS: 10 per side alternating with each rep (20 total reps) - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724249664-BKI3RAJ9W6NZQTOQJL0D/ISO-V+Burpee Core 1 - ISO-V-Burpees (left side - Set 1) - REPS: 10 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724359264-PMUZJ2DWPW39ZOPOVQ6W/Plank+with+Shoulder+Taps Core 1 - Plank with Shoulder Taps - REPS: 10 per side/ alternating on each rep (20) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724329918-W3B05CHD0S9MPYDI9CTR/ISO-V+Burpee Core 1 - ISO-V-Burpees (right side - Set 2) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 1 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724708709-4ECIMXHKY1ELI21MAMGS/Supermans Core 1 - Superman - REPS: 20 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724552671-QBAO8WEZ6ARRASBM30OP/Leg+Raise+Hold Core 1 - Leg Raises Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565724470621-LBP1P8UUI90CUMXZWHUW/Jumping+Jacks Core 1 - Jumping Jacks - REPS: 50 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 1 - Standing Kick Butts - 10 reps per side https://fitasbuck.com/core-2 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110958854-5YUF8UTIGKVJ8TT3OZ5W/Leg+Raise+Hold Core 2 - Leg Raises Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110989056-613ZQFECB6F5W9OQW9P7/Burpees Core 2 - Burpees - REPS: 20 - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110886587-ES7VZIA5KVA9PX182QHK/Burpees Core 2 - Burpees - REPS: 20 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567111129655-OBJ2G0LCNEO7CR3U189R/Plank+Hold Core 2 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110921815-LGIU5Y5QEUN05G48HIRX/Iron+Butterflies Core 2 - Iron Butterfly - REPS: 15 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567111101227-DPUVC7ALQ2TJXWN1DYBP/Palm-forearm+Plank Core 2 - Palm-to-forearm Moving Plank - REPS: 15 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567111171159-MYADDXUMLEHPWY8XFPPP/Burpees Core 2 - Burpees - REPS: 20 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 2 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574828089492-52TGR44R5XTLCZNPKX0J/Hawk+Dodges+-+Right+Side Core 2 - Hawk Dodges (right side - Set 2) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567111210327-FMZODESKE6GVL49IF0DU/Supermans Core 2 - Superman - REPS: 20 up on 1/ down on 5 - SETS: 1 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110811641-7XLOWSQO12Y00T7E6GGR/Hawk+Dodges Core 2 - Hawk Dodges (left side - Set 1) - REPS: 20 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110841114-YHQH6FB9PRT14KCQZXEO/Plank+with+Shoulder+Taps Core 2 - Plank with Shoulder Taps - REPS: 10 per side/ alternating on each rep (20) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://fitasbuck.com/core-3 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569615363594-RZA2INAZ1YR1W71A6BX9/Palm-to-forearm+Moving+Plank Core 3 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614114416-1D9M8W4M6WL85NLL08EV/Step+Out+From+All+Fours Core 3 - Step Out From All Fours - REPS: 10 per side/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569618129958-S4FV9BOE8157ODONBAG6/Side+Plank+-+Right+Side Core 3 - Side Plank (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614179188-VWIPXA7RFFQV055Z4S6A/Superman+with+Pull Core 3 - Superman with Pull - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614333999-8F4CQ7HXVW64H6XDOLUC/Side+Lunge+to+Balance+-+Right+Side Core 3 - Side Lunge to Balance (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614288308-NBVQ9FYWRY6UILDHPJNL/Side+Lunge+to+Balance+-+Left+Side Core 3 - Side Lunge to Balance (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. -To balance: Pick a focal point, make sure your chest is up, and keep your weight on the heel of the foot on the ground. Get the leg off the ground as far in front of you/ as high off the ground as possible. Pause in balance position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567110841114-YHQH6FB9PRT14KCQZXEO/Plank+with+Shoulder+Taps Core 3 - Plank with Shoulder Taps - REPS: 10 per side/ alternating with each rep (20 total) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614393860-AQY8B80915RBYCNPX6IX/Reaching+Squat+Jumps Core 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614635370-RG4AOCCNZX5JYI6B3QCM/Plank+Hold Core 3 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 3 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569614496285-YH0IROZV8DXBX9DUQ4QT/Side+Plank+-+Left+Side Core 3 - Side Plank (left side) - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 3 - Reach and Open - 10 reps https://fitasbuck.com/core-4 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690148320-V1KQND4NWTXKQOLXK4KZ/Dynamic+Child%E2%80%99s+Pose Core 4 - Dynamic Child’s Pose - REPS: 15 with 3-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690215600-ZQKX1G12SD929VD8AOI3/Reach+and+Back+Jumping+Jack Core 4 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691817058-5B9P4X4N45XNRFMWD6EQ/Side+Plank+Hold+-+Right+Side Core 4 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 4 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691636340-XS6LUF85D9TUB772K9L3/Side+Plank+-+Left+Side Core 4 - Side Plank (left side) - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692296094-REDU9C2S7RMWCYI5HTSL/Reach+and+Back+JumpinReach+and+Back+Jumping+Jackg+Jack+B.gif Core 4 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692352192-LJGYZW40DR9FMH8U9WHH/Palm-to-heel+Sit+Ups Core 4 - Palm-to-toe-sit-ups - REPS: 10 per side/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 1 minute - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569690178162-ZJDV6FBK5F9YFK64XPFU/Hip+Flexor+Stretch+from+Push+Up+Position Core 4 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691659641-YHS1D1JJFJ2TILWRE8AG/Side+Plank+-+Right+Side Core 4 - Side Plank (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569691746455-39OTV6H4180KDJO39XRP/Side+Plank+Hold+-+Left+Side Core 4 - Side Plank Hold (left side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569692275835-AFOSQJZMSSYRKTSR9B44/Reach+and+Back+Jumping+Jack Core 4 - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 4 https://fitasbuck.com/core-5 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701532754-I446I0YP0W1CX6F0R5BI/Sit+Back+Hold Core 5 - Sit Back Hold - DURATION: 20-30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700412503-9YYYIB6ZR66KK8YE7SNV/Toes-to-sky+Hops Core 5 - Toes-to-sky Hop - REPS: 30 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700980318-YSSWY8HFZ7GS6BEG3SMG/Sit+Backs Core 5 - Sit Back - REPS: 12 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700812080-P9XO1ZER3AD35C33PXLK/Bird+Dog+Hold Core 5 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701318837-GAREMHUSE9TT4KNNMIN8/Leg+Raises Core 5 - Leg Raises - REPS: 15 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701266859-1U37PVKFXIYP2F89YMWA/Mountain+Climbers Core 5 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574828732471-X7M4T77ISGIZCK38IAVP/Plank+with+Foot+Raise Core 5 - Plank with Foot Raise - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700916103-ZEJVDFQZ61D6IMQ92Y0J/Mountain+Climbers Core 5 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Core 5 - Walkouts - REPS: 15 with 3-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701110343-G5QHDKGX1CYKHTT4BYXL/Leg+Raises+Hold Core 5 - Leg Raises Hold - DURATION: 20- 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700858101-CKS7QB4U7AEDLAXL4FXI/Bird+Dog+Hold+-+Other+Side Core 5 - Bird Dog Hold - Other Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701154470-WEZT81Y3AJNF6NUH2HTG/Mountain+Climbers Core 5 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 5 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 5 https://fitasbuck.com/core-6 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700916103-ZEJVDFQZ61D6IMQ92Y0J/Mountain+Climbers Core 6 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701110343-G5QHDKGX1CYKHTT4BYXL/Leg+Raises+Hold Core 6 - Leg Raises Hold - DURATION: 20- 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Core 6 - Walkouts - REPS: 15 with 3-count hold - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700858101-CKS7QB4U7AEDLAXL4FXI/Bird+Dog+Hold+-+Other+Side Core 6 - Bird Dog Hold - Other Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700412503-9YYYIB6ZR66KK8YE7SNV/Toes-to-sky+Hops Core 6 - Toes-to-sky Hop - REPS: 30 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701154470-WEZT81Y3AJNF6NUH2HTG/Mountain+Climbers Core 6 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700543379-XG5I9IMNR8E6WS6RKEM0/Plank+with+Foot+Raise Core 6 - Plank with Foot Raise - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700812080-P9XO1ZER3AD35C33PXLK/Bird+Dog+Hold Core 6 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core 6 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701532754-I446I0YP0W1CX6F0R5BI/Sit+Back+Hold Core 6 - Sit Back Hold - DURATION: 20-30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700980318-YSSWY8HFZ7GS6BEG3SMG/Sit+Backs Core 6 - Sit Back - REPS: 12 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701318837-GAREMHUSE9TT4KNNMIN8/Leg+Raises Core 6 - Leg Raises - REPS: 15 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701266859-1U37PVKFXIYP2F89YMWA/Mountain+Climbers Core 6 - Mountain Climbers - DURATION: 30 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core 6 https://fitasbuck.com/upper-body-1 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548924439-ZQZ5Q3TRL7FQLNXCKPYO/Behind-the-Neck+Triceps+Extension Upper Body 1 - Behind the Neck Triceps Extension - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body 1 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548998854-X7S4DXCZ3OB70YSO0WYB/Side+Plank+Hold+%28left+side%29 Upper Body 1 - Side Plank Hold (left side) - DURATION: 30 seconds per side - SETS: 2 - REST IN BETWEEN SETS: No break in between sides - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548849095-HW8LOLRV4HDQTO6DC2MI/Hammer+Curls Upper Body 1 - Hammer Curl - REPS: 6-8 - SETS: 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548744030-W1N11W4YVDAYGUPTBTJX/Push+Ups Upper Body 1 - Push Ups - REPS: 12-15 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548882293-Q312AQZMDFXQEJEU4ENY/Neutral+Grip+Shoulder+Press Upper Body 1 - Shoulder Press Neutral Grip - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548770478-J48PFNENOVJN9AJMTEIS/Plank+Hold Upper Body 1 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565548807069-ICNPJ7DL8Z9WYYWRPC5O/Bent+Over+Underhand+Row Upper Body 1 - Against the Wall - Underhand Bent Over Row - REPS: 12 - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. - Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. - Palms facing up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565549033466-KWC80H6Z883Y5SXE4GXM/Side+Plank+Hold+%28right+side%29 Upper Body 1 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body 1 https://fitasbuck.com/upper-body-2 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109111243-GR4JXR6BYBVEURBLRGEA/Scapular+Push+Ups Upper Body 2 - Scapular Push Up - REPS: 12 slow - SETS: 1 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body 2 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109809399-E65XBIF1ZCHADP94A0DO/W+Superman+Hold Upper Body 2 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109455771-FY753NAA7UTDXLZM6D19/Side+Plank+Hold+%28left+side%29 Upper Body 2 - Side Plank Hold (left side) - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185289969-TYS3UHLLE9AHZEEZWS6Q/Chest+Press+lying+on+the+floor Upper Body 2 - Chest Press lying on the floor - REPS: 10-12 slow - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574826021372-ZR65I5ZZB0AJYKABPD4F/Angled+Lawnmower+Rows+-+Right+Side Upper Body 2 - Angled Lawnmower Rows (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109389041-VGBELB9X7BUTW68NVQSR/Walkout+into+Overhead+Ball+Slam Upper Body 2 - Walkout into Medicine Ball Overhead Press - REPS: 12 - SETS: 1 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109263971-3KZI7S5G3HAAM7CTAQ94/Walkout+into+Overhead+Ball+Slam Upper Body 2 - Walkout into Medicine Ball Overhead Press - REPS: 12 - SETS: 1 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109352352-3Y3FWOOK2XUR9TWA0I6K/Triceps+Dips Upper Body 2 - Triceps Dip - REPS: 12-15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109508458-LZAHSDPW8VPW7YSLEJUV/Side+Plank+Hold+%28right+side%29 Upper Body 2 - Side Plank Hold (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574825997242-8X1NQE0QX6ZWGKQNZKN6/Angled+Lawnmower+Rows+-+Left+Side Upper Body 2 - Angled Lawnmower Rows (left side) - REPS: 10 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109743783-FN6RK41U95C9AB1CPCBO/Plank+Hold Upper Body 2 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109232803-694ZN4JQ7BR8RZCWSJRU/Biceps+Curls Upper Body 2 - Biceps Curl - REPS: 10-12 slow - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109012776-T913ELPPEVO0NX2RK8YN/Bird+Dogs Upper Body 2 - Bird Dog - REPS: 10 per side with 3-count hold /alternating each side (20 total) - SETS: 1 - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567109146516-HZJ62HJ4SSMMSXM6QM3U/Walkout+into+Overhead+Ball+Slam Upper Body 2 - Walkout into Medicine Ball Overhead Press - REPS: 12 - SETS: 1 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. - Keep arms straight as they move overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body 2 https://fitasbuck.com/upper-body-3 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616581929-CRTYVPAZV1QYIUKHP3CE/Plank+Hold Upper Body 3 - Plank Hold - DURATION: 45 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616669889-7RQGGK4NPZ0TB5YNOU19/ISO-Prone+Cobra+Hold Upper Body 3 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701657913-SEFDWNWDGUZW85XBAR4V/Plank+Row+-+Right+Side Upper Body 3 - Plank Row (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616734835-206QZQZY3Z2TKWIUG9AC/DB+Pullover Upper Body 3 - DB Pull Overs - REPS: 12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body 3 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569617290886-KYIDJ2J5F2VR1T6WH7F4/Hammer+Curls Upper Body 3 - Hammer Curl - REPS: 8-10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616547775-DXWD4OWPPP7JW4KY7H8E/Push+Ups Upper Body 3 - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616302245-AWH273FPWK4RDP925WYD/Walkouts Upper Body 3 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616822914-BL7XLFSPA9BL3DVF6XO0/Straight+Arm+Sit+Up Upper Body 3 - Straight Arm Sit Up - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616955266-FRPJ3PHJCLNGAKWXLI9T/Behind+the+Neck+Triceps+Extention Upper Body 3 - Behind the Neck Triceps Extension - REPS: 12-15 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569617332480-ZA0XL1A5LQZBH7EQ87FG/Neutral+Grip+Shoulder+Presses Upper Body 3 - Shoulder Press Neutral Grip - REPS: 6-8 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569616430329-ZDS71G27E525ZTO6TV62/I-Hops Upper Body 3 - I-Hops - REPS: 20 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701676854-BUCYD5D8B3R78752J94Q/Plank+Row+-+Left+Side Upper Body 3 - Plank Row (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body 3 https://fitasbuck.com/upper-body-4 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710488266-YDMWLIY9AHRCQ4DHPQCS/Bird+Dog+Hold Upper Body 4 - Bird Dog Hold - DURATION: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710522259-6FEZUOGBJV9Q0E3CY0SE/Bird+Dog+Hold+-+Other+Side Upper Body 4 - Bird Dog Hold - Other Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701676854-BUCYD5D8B3R78752J94Q/Plank+Row+-+Left+Side Upper Body 4 - Plank Row (left side) - REPS: 6 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body 4 - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710786495-G8FZ773DXLUS92YXD0NY/Triceps+Dips Upper Body 4 - Triceps Dip - REPS: 12-15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710870235-65NX81CPEU9WTTIK9LBU/Shoulder+Press+Neutral+Grip Upper Body 4 - Shoulder Press Neutral Grip - REPS: 8-10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710444283-TW8PLW0AU25CSOL2984H/Burpees Upper Body 4 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569701657913-SEFDWNWDGUZW85XBAR4V/Plank+Row+-+Right+Side Upper Body 4 - Plank Row (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710557460-77URBGTDWYVAS6CNNMS1/I-Hops Upper Body 4 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710990147-QWRCWPNM3EPFSD8VMKY0/Push+Ups Upper Body 4 - Push Ups - REPS: 10 - NOTES: - Your palms should be under your shoulders. Your chest under your palms. - Keep core tight and avoid rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710964943-7MQHG1EE2I4YTG6TVW4T/Iso-Prone+Cobra Upper Body 4 - Iso-Prone Cobra - REPS: 10 with 3-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710607037-V4U9B4IFTP6E16VZIEEX/I-Hops Upper Body 4 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710415333-ZI4RQABCZVW543CWCZR7/Plank+into+Side+Plank Upper Body 4 - Plank into Side Plank - REPS: 12 per side/ alternating with each rep - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710831089-RMKFORSBTEL9XJH2ZEHM/Biceps+Curls Upper Body 4 - Biceps Curl - REPS: 8-10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710749643-X5TI9F8S568LI1E77IKV/I-Hops Upper Body 4 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569710641477-VX255CJ0473HK7C5FK9T/I-Hops Upper Body 4 - I-Hops - REPS: 15 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://fitasbuck.com/upper-body-5 daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713649362-K0SAP2XKURLGQCTM5LOL/Resistance+Band+Neutral+Grip+Pull+Apart Upper Body 5 - Resistance Band Neutral Grip Pull Apart - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712919658-G6X0GBB23FBUQAIIL654/Jumping+Jacks Upper Body 5 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713136226-CPXVJFEL7TBYIX98EAJH/T-Superman+Hold Upper Body 5 - T-Superman Hold - DURATION: 30 seconds - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713474695-6ODKUEUGNCDI1J1Z068V/Underhand+Chest+Press+Lying+on+the+Floor Upper Body 5 - Underhand Chest Press Lying on the Floor - REPS: 12 (up on 1-count/ down on 3-count) - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713303470-T0Z1O8SFBJKWBDNLZQP9/Incline+Bench+Chest+Press Upper Body 5 - Incline Bench Chest Press - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713618511-SDJ2N4KTP0KTSLUAEF5X/Hammer+Curls Upper Body 5 - Hammer Curl - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713552226-9MY1Y3FND22KMPOLDM32/Behind-the-Neck+Triceps+Extension Upper Body 5 - Behind the Neck Triceps Extension - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712518621-0BHVPQUR4FU3PEFN5J1O/Supermans Upper Body 5 - Superman - REPS: 12 up on 1/ down on 4 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712593433-BQ1AW7Y1AYJPSLORF5MK/Jumping+Jacks Upper Body 5 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712938694-ZP2TY7ASJ7LBSNKUYQQZ/Jumping+Jacks Upper Body 5 - Jumping Jacks - DURATION: 45 seconds - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569712431929-BUV356YY7OTUC0DLDM5T/Palm-to-forearm+Moving+Plank Upper Body 5 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713364175-YSZ7LIZD67PQA1SX2H2U/DB+Pull+Overs Upper Body 5 - DB Pull Overs - REPS: 12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713275092-DRNFWO8KV7URY7JBVOHM/Underhand+Row+with+Chest+Against+Incline+Bench Upper Body 5 - Underhand Row with Chest Against Incline Bench - REPS: 10-12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713176635-BV2V9TVC1Z3D9P7I2ZXT/Side+Plank+-+Left+Side Upper Body 5 - Side Plank (left side) - REPS: 10 per side/ one side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569713198318-2VQOF69TU7LS5AQAALB3/Side+Plank+-+Right+Side Upper Body 5 - Side Plank (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body 5 - Wide Stance Inside Heel Taps - 10 reps per side https://fitasbuck.com/fundamentals-of-fitness-1 daily 0.75 2019-12-01 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410912052-UZ3T8ZQV6O5EJ2FQHELH/Rows+%2F+pulling+movement Copy of Fundamentals of Fitness - Pulling For most pulling exercises, a key trick is to use your shoulders primarily as a stabilizer as opposed to the primary mover. In order to accomplish this, focus on keeping your shoulder blades back and down as you pull. Don’t let your shoulders shrug up toward ears. When rowing squeeze your shoulder blades together. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411282154-940OOPG97QEC3Z0BDWRC/Lying+on+Back Copy of Fundamentals of Fitness - Lying on Back (lying on the floor, lying on the bench, against the wall) Shoulder blades and the small of the back should lie flat against the surface. In order to do this, you need to squeeze the glutes and try to tuck them under the rest of your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398045739-D0FE8QD2L9Y061Y12L1L/Grips+-+Overhand Copy of Fundamentals of Fitness - Overhand (Also known as pronated grip) Palms facing back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411637153-78S16U8IASGD3PYLEYNS/Lying+on+Side Copy of Fundamentals of Fitness - Lying on Side Legs in a straight line with the rest of your body. Feet stacked one on top of another. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570318115927-DH7AQOACXDQKOZD3MB2A/TWISTING Copy of Fundamentals of Fitness - TWISTING - For exercises involving lateral movement across the body, the twist should be generated and controlled by the core. The rest of your body should be firmly planted as you twist. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411520076-5TNLHQW0RE9RJA2LWMZE/From+All+Fours Copy of Fundamentals of Fitness - On All Fours Knees and feet hip-width apart. Palms under shoulders. Core is tight. Back is neutral without sagging or excessively arching. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Copy of Fundamentals of Fitness Remember: 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398892407-ZRSDY7IMG06S4G06ZDQ1/Feet+-+Point Copy of Fundamentals of Fitness - Point Heel is engaged, foot is arched. Toes stretched out away from the body. You need to engage your calves to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310999496-9Q08RU0B6LW4MOI1AZB1/Knee-to-stand+with+Hop+LEFT.gif Copy of Fundamentals of Fitness Whenever you move any part of your body from one place to another or move from one plane to another, land gently. It will not only prevent injury but your body has to work harder to maintain proper body positioning while you are moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398514296-86O86WL1TI8CZS23GGKQ/Grips+-+Neutral Copy of Fundamentals of Fitness - Neutral Palms facing in. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310324235-EKXKH514BT8WHL2DRDQA/5-17-19+Buckley+06+%281892+of+2016%29.jpg Copy of Fundamentals of Fitness - QUICK TIPS! https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411448945-YAQVJCNNCK0G86GI5ZQA/Push+Up+%2F+Plank+Position Copy of Fundamentals of Fitness - Push Up / Plank Position Palms should be outside shoulder width and placed at an angle where your chest is wide and elbows are not flaring out to the side. When performing a push up, your torso should remain in this position throughout the exercise. (A push up is essentially a moving plank.) Torso should be at its full length with flat back (so squeeze the abs) and with your hips in line with shoulder and not with your butt up in the air or sagging toward the floor (squeeze your glutes and engage your thighs). You are on the balls of your feet with the heels off the ground. Shift the weight toward your heels to help stabilize your body. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312577916-RLEV9BHWRP9Z05K76YV9/Essentials+-+How+to+Move.png Copy of Fundamentals of Fitness - HOW TO MOVE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568397977107-PIYT8C4PLCS86FT0L1FE/Grips+-+Underhand Copy of Fundamentals of Fitness - Underhand (Also known as supinated grip) Palms facing out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410835721-GQQBTMUTCUSS5H1KWA5B/Squat Copy of Fundamentals of Fitness - Squatting 1) Stand up straight with core engaged. Chest should be at its full width without rounding shoulders. As you start to move, you want the upper part of your torso to remain this way throughout the squat. 2) Move your hips back. In order to allow your hips to move, start bending your knees. As your butt starts moving closer to the ground you have to continuously move the hips back behind you without letting your upper body fall forward. 3) When you have reached a point where you can’t go any lower to the ground without compromising your upper body positioning, pause slightly. 4) As you make your way back up to a standing position, push through with your heels. 5) Once you have returned to a standing position, give your glutes an extra squeeze and pause slightly before moving on to the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570311065317-MVTGSLKW2LVMZS158QHI/Touchdown+to+Balance+RIGHT.gif Copy of Fundamentals of Fitness Balance training is core training so engaging the core completely and fully elongating your torso will help you balance. Shift your weight back toward the heel on the floor. Pick a focal point that puts your head in a neutral position. Place the foot off the ground as high off the ground and as far in front of you as you can: it will actually make it easier to balance. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400277880-K8STE0LMKPAFBQPWMRLA/Feet+Position+-+Wide+Stance Copy of Fundamentals of Fitness - Wide Stance Feet placed outside shoulders. Knees and toes facing forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411357079-IS13F094A2A0TCKIZM7Z/Lying+facedown+on+Floor Copy of Fundamentals of Fitness - Lying Facedown on Floor Similar to lying on the floor, every part of the front of your body should be touching the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568398939167-AA0XIDZP533I1OJW0U5T/Feet+-+Flex Copy of Fundamentals of Fitness - Flex Heel is flat, toes pointed toward your body. You need to engage your calves and quadriceps (the front of your thigh) to make this happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222729504-YDQRPWJZQJPR61V7RBDQ/DSC00011.jpg Copy of Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222729274-XSJZN7P511Z10GCY328T/DSC00012.jpg Copy of Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222762470-9DUDTHZ10EVJD4P9RI1J/DSC00013.jpg Copy of Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222762056-PRNIEYIIVD95VZAC3MIJ/DSC00014.jpg Copy of Fundamentals of Fitness https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222069272-Z2479BWI9OB155AYKYM2/Engage+the+Core Copy of Fundamentals of Fitness - HOW TO ENGAGE YOUR CORE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570223599284-6MDD4SJHJDBZK4XZI86I/Workout+it+self+-+Fit+As+Buck.jpg Copy of Fundamentals of Fitness - H OW TO WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570311262354-NROH3GSE4XR0UYAPYR5K/Deadlifts Copy of Fundamentals of Fitness - Bending - Just as in life, when you bend over during a workout you don’t want to do so by slouching over, curving the spine and by bending the knees without the support of your core. With very few exceptions, for exercises where you bend over, you want to bend at the waist. - As you bend, you need to maintain stable upper body positioning: chest up, 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). To maintain this position, think of using the muscles of your abdomen to pull your ribs toward your spine. - Knees and hips: As your upper body moves closer to the ground, your hips should move back. - The way you think of bending your knees is crucial. You don’t want to bend your knees to move closer to the ground. Rather, you want the knees to bend to facilitate the movement of your hips behind you. The hips move first, the knees follow. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310954335-HZGB14U5TPGWCXGMKDS4/Bird+Dogs.gif Copy of Fundamentals of Fitness Whenever you are asked to move with only one part of the body, the other part of the body should still be working to stabilize your bodyweight. The body will always want to shift your bodyweight to the stable side, you have to tell your body to shift your weight so that it is distributed equally. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570224171390-2KCAA6L0JE3N1YF7WZ9N/What+to+do+with+your+body.jpg Copy of Fundamentals of Fitness - WHAT TO DO WITH YOUR BODY https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570309829047-L0796VYKEPOBTFYWC9A0/Reach+and+Open.gif Copy of Fundamentals of Fitness You should begin every workout with a short dynamic total body warm up. You want to activate and elongate the muscles you will be using for your workout but you want to keep moving as you do so. Warming up dynamically is the most effective way to prepare your body for the workout to follow as it stimulates blood flow to the muscles and better prepares the joints and connective tissue for the challenges that lie ahead more effectively than static stretching. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568399092922-HGWFHP47THIDBYFNCRZT/Feet+Position+-+Neutral Copy of Fundamentals of Fitness - Neutral Stance Knees and toes facing forward. Feet about shoulder width apart. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400217014-2TT81CLW08NODWNPBOZA/Feet+Position+-+Sumo Copy of Fundamentals of Fitness - Sumo Stance Hips externally rotated. Feet turned out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568400099946-HQOB5MU62LF4UP86STUV/Feet+Position+-+Staggered+Stance+or+Lunge Copy of Fundamentals of Fitness - Staggered Stance or Lunge One leg in front of the other. Foot in front touches the ground. Foot in back: only the ball of the foot touches the ground, heel is off the ground. (Upper body should be upright with core engaged not leaning forward.) As you are on the balls of your feet, it is important to consider what is happening with your ankle; don’t let it shift to one side or the other. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570305310568-OIWVFMJQQTK0YF898303/Fit+as+Buck+-+Hands+Position Copy of Fundamentals of Fitness - GRIPS & FOOT POSITION https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570312265471-QHNZXREMUN7YBXUXMBW5/Essentials+-+Balance.png Copy of Fundamentals of Fitness - HOW TO BALANCE & STABILIZE https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568411160393-XBC7GSHGVIM0BSIEC8XW/Standing Copy of Fundamentals of Fitness - How to Stand Stand up straight with core engaged. Sternum should be angled up slightly which will prevent your shoulders from shrugging up toward your ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568410759187-B1PAMXACU92U65JZCK71/Shoulder Copy of Fundamentals of Fitness - Pushing For pushing exercises, you want to keep your chest at maximum width and shoulder blades back and down in the socket as you push. In order to prevent shoulders shrugging up toward ears, place your hands closer to rib cage than to your head. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570310111397-DU194WMBWYCWDYR0770N/Childs+Pose+I Copy of Fundamentals of Fitness A brief series of gentle movements and stretches to be performed at the end of your workout. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570222333563-US9GFIMHKL4MA4WFXOR3/5-17-19%2BBuckley%2B06%2B%2528423%2Bof%2B2016%2529.jpg Copy of Fundamentals of Fitness https://fitasbuck.com/buck-up daily 0.75 2019-12-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575747820288-64PI21PKOHMJDR404JCI/Fit+as+Buck+-+Why The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575748012767-EXBMIITZF3I5AO11R7PA/Fit+as+Buck+-+How+it+Works The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575745668598-6CYAJ0BBXALYIPESDM5O/Fit+as+Buck+-+Michael+Buckley The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575746414638-PLIVIX40EEK6OYZK10EX/04%252B20%252B19%252BBuckley%252BPortraits%252B%25252860%252Bof%252B293%252529.jpg The Buck Up Program https://fitasbuck.com/sofi-marshall-exercises daily 0.75 2019-12-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Sofi Marshall - Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270669638-7YMGCEXUX7R8ABUVPHO5/Angled+Lawnmower+Rows+-+Left+Side Sofi Marshall - Exercises - Angled Lawnmower Rows - Left Side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270721947-8T2M51TK77LK46B5A13O/Chest+Press+lying+on+the+floor Sofi Marshall - Exercises - Chest Press lying on the floor - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576269523337-VEE3Y7ZS695F4XZLFSR6/Glute+Bridge+with+Medicine+Ball Sofi Marshall - Exercises - Glute Bridge with Medicine Ball - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Sofi Marshall - Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Sofi Marshall - Exercises - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270227932-XHBU1OJ3OOYCN539P4UC/ISO-Prone+Cobra Sofi Marshall - Exercises - ISO-Prone Cobra 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Sofi Marshall - Exercises - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Sofi Marshall - Exercises - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576268420299-WPJPIFEK3J7NCMTW39MX/Reach+and+Back+Jumping+Jack Sofi Marshall - Exercises - Reach and Back Jumping Jack - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Sofi Marshall - Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576271070997-I3R1ZW60B4U37DP1F3ZS/Triceps+Dip Sofi Marshall - Exercises - Triceps Dip - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576275428822-HWTK2SP9XJCP17OYJNYL/Resistance+band+overhand+overhead+pull+aparts Sofi Marshall - Exercises - Resistance band overhand overhead pull aparts - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270859321-11Q33AWAK412HSP3GYKZ/Resistance+Band+Neutral+Grip+Pull+Apart Sofi Marshall - Exercises - Resistance Band Neutral Grip Pull Apart - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576269472314-1ML70K3RDPABIMJIFYEP/Bodyweight+Squat Sofi Marshall - Exercises - Bodyweight Squat - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Sofi Marshall - Exercises - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Sofi Marshall - Exercises - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Sofi Marshall - Exercises - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Sofi Marshall - Exercises - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576271584539-Y9RQAOQS4SISLK7F4B66/Biceps+Curl Sofi Marshall - Exercises - Biceps Curl - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Sofi Marshall - Exercises - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270886204-58Q6UXFC709F5TWRSEJU/Shoulder+Press+Neutral+Grip Sofi Marshall - Exercises - Shoulder Press Neutral Grip - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576268496953-KOQRT9RFK8FUWY3AZS2H/Medicine+Ball+Overhead+Ball+Slam Sofi Marshall - Exercises - Medicine Ball Overhead Ball Slam - The weight of the ball isn’t important. This is about body positioning. - Hips swing back and back remains flat on the “down” part of the exercise. - Explode from the hips as you bring the ball overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Sofi Marshall - Exercises - Walkouts - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270695438-WX3B7G75943NC5G6SMF5/Angled+Lawnmower+Rows+-+Right+Side Sofi Marshall - Exercises - Angled Lawnmower Rows - Right Side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576268564330-L2FYHOSHXKY0SUVHY0BB/Against+the+Wall+-+Stability+Ball+Squat Sofi Marshall - Exercises - Against the Wall - Stability Ball Squat - The ball should be placed just above your butt. - Stand up straight with feet out in front of your torso. - Move your hips back behind you and slowly use the ball to move closer to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576275241037-CNFIRCFWTP87LT30TZS7/Hip+Flexor+Stretch+from+Push+Up+Position Sofi Marshall - Exercises - Hip Flexor Stretch from Push Up Position - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270197441-NS4758MLAXVYPFKJDLZH/Plank+Hold Sofi Marshall - Exercises - Plank Hold - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576269260511-BQJ2ZPRZFDLU5N26GDBF/Lunges+-+Right+Side Sofi Marshall - Exercises - Lunges - Right Side - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270550884-3T9I6NSP5FLJDFTDZBUI/Scapular+Push+Up Sofi Marshall - Exercises - Scapular Push Up - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576268461970-FYYUY50UKYWZP00NE010/Toes-to-Sky+Hop Sofi Marshall - Exercises - Toes-to-Sky Hop - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270046873-GBOQ79LKD0GPXHBLK147/Stability+Ball+Pass Sofi Marshall - Exercises - Stability Ball Pass - Entire torso should be touching the floor throughout your entire set. -As little bend in the knees as possible. This is a core exercise, not a lower body exercise. -1 complete rep= the pass from hands to feet, the lowering of the ball with the legs as the arms move back overhead, and the pass from feet back to hands. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576269077841-R04E4E13JCA28PIPR7FP/Lunges+-+Left+Side Sofi Marshall - Exercises - Lunges - Left Side - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270073943-ZX3L5DZ6XSFTKGQU8ITL/Bird+Dog Sofi Marshall - Exercises - Bird Dog - 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. - Don’t rush https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Sofi Marshall - Exercises - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Sofi Marshall - Exercises - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576267884646-JQXUPNNT93GNRE5B4VCA/Iso-Burpee Sofi Marshall - Exercises - Iso-Burpee - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Sofi Marshall - Exercises https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576270102496-SM06CTR6SW77TORYV1HZ/Sit+Back Sofi Marshall - Exercises - Sit Back - 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. Pause. https://fitasbuck.com/upper-body daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570456417679-85Y04UEJNX26GKUN7ZQO/Shoulder+Press+Neutral+Grip Upper Body - Shoulder Press Neutral Grip - REPS: 10-12 - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Upper Body - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Upper Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Upper Body - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Upper Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Upper Body - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Upper Body - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570455823145-IUYP02XWHXAAP1IJ62PF/Reach+and+Back+Jumping+Jack Upper Body - Reach and Back Jumping Jack - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570456555860-WSE29EL7DZCUBSV9JQWN/Triceps+Dip Upper Body - Triceps Dip - REPS: 12-15 - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570456602270-PDGJHCLZULGECD63AJNX/ISO-Prone+Cobra+Hold Upper Body - ISO-Prone Cobra Hold - DURATION: 45 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Upper Body - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569700315078-6VZLT3NI5UCJDI5NM360/Walkouts Upper Body - Walkouts - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461559916-FWWS9I6G83YCJ8ITLMWK/Standing+Biceps+Curl+BOTH.gif Upper Body - Biceps Curl - REPS: 10-12 - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570456227466-NDZWT6Q0FLILVF73MH7X/Resistance+Band+Overhand+Overhead+Pull+Aparts Upper Body - Resistance Band Overhand Overhead Pull Aparts - REPS: 12-15 with 3-count hold - SETS: 3 - REST BETWEEN SETS: 20-30 seconds - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Upper Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570456150746-7BMDEL67HV5RLO6EMAO5/Chest+Press+lying+on+the+floor Upper Body - Chest Press lying on the floor - REPS: 10-12 - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Upper Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Upper Body - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Upper Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Upper Body - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Upper Body - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Upper Body - March in Place - 10 reps per side https://fitasbuck.com/lower-body daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Lower Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460719048-VGWD24SA00GKPFQLFONJ/Iso-Burpees Lower Body - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460759616-L6LE6XRR7Z5G76YEXLBX/Against+the+Wall+%E2%80%93+Deadlift Lower Body - Against the Wall – Deadlift - REPS: 10-12 down on 5-count-pause-Up on 1 - SETS: 3 - REST BETWEEN SETS: 1-minute - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460816214-1L636EON2K2WHBW9GESW/Lunge+from+the+ground+w+DBs+-+Right+Side Lower Body - Lunge from the ground w DBs - Right Side - REPS: 6 per side/ 1 side at a time (12 total) - SETS: 4 - REST BETWEEN SETS: 45 seconds to 1-minute - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. -Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460684620-4BIQMI7531JE1K7B4Q5T/Body+Weight+Squat Lower Body - Body Weight Squat - REPS: 12-15/ down on 5-count/ up on 1-count - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Lower Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Lower Body - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Lower Body - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Lower Body - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Lower Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Lower Body - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460859936-Q724OC3BLUCMUK8VYYOQ/Glute+Bridge+Hold Lower Body - Glute Bridge Hold - DURATION: 45 seconds ~ 1 minute - SETS: 1 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460791445-F8SM5HERKE1F0INVZ7YS/Lunge+from+the+ground+w+DBs+-+Left+Side Lower Body - Lunge from the ground w DBs - Left Side - REPS: 6 per side/ 1 side at a time (12 total) - SETS: 4 - REST BETWEEN SETS: 45 seconds to 1-minute - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. -Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570459343526-WL2BDLVKNDURGVE7XK2A/Step+Out+from+All+Fours Lower Body - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep (20 total) - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Lower Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Lower Body - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570460646403-K5SVWV7XEJZWKT2M3DIV/Toe-to-sky+Hops Lower Body - Toe-to-sky Hops - REPS: 20 - NOTES: - Reach for the floor as hips move back without rounding shoulders or curving spine. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Lower Body - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570463179660-KK1NV4VH0KGCGE1YC7S2/Wall++Squat Lower Body - Wall Squat - DURATIONS: 30-45 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Lower Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Lower Body - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Lower Body - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Lower Body - March in Place - 10 reps per side https://fitasbuck.com/core-cardio daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Core & Cardio - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Core & Cardio - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461049093-K968W4LCW6B8X9XNCVF1/Jumping+Jacks Core & Cardio - Jumping Jacks - DURATION: 40 seconds - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570462910053-YYQIMRZTKOPJYSOSPSMG/Side+Plank+Hold+-+Right+Side Core & Cardio - Side Plank Hold - Right Side - DURATION: 30-45 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Core & Cardio - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461101416-I6DVHWJZGET480J6Y2RS/Hawk+Dodges+-+Left+Side Core & Cardio - Hawk Dodges Sets 1 & 3 - Leading with left side of body (left palm/ left knee down first) - REPS: 10 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Core & Cardio - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461274356-NLO4V4SGB22O4D9IH852/Superman+Hold Core & Cardio - Superman Hold - DURATION: 30-45 seconds - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Core & Cardio - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Core & Cardio - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Core & Cardio - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461157338-KUO2HA8KANWTF0X1T5VO/Plank+Hold Core & Cardio - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Core & Cardio - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Core & Cardio - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461020298-JTP1KO1ODU6TZQ6LPNUW/Bird+Dog Core & Cardio - Bird Dog - REPS: 10 per side with 2-count hold/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Core & Cardio - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Core & Cardio - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461222804-CKO2YQG631KBVWL37WOL/Leg+Raises+Hold Core & Cardio - Leg Raises Hold - DURATION:15-20 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Core & Cardio - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461121012-IGKXBTHATVEE05EPLXIG/Hawk+Dodges+-+Right+Side Core & Cardio - Hawk Dodges Sets 2 & 4 - Leading with right side of body (left palm/ left knee down first) - REPS: 10 - NOTES: - Keep all of these movements separate: the hands go down one at a time, same with the knees. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570461187355-EUI12T5V42U5DZUKXI4C/Sit+Back Core & Cardio - Sit Back - REPS: 10 with 3-count hold - 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. Pause. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Core & Cardio - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Core & Cardio https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1570462863992-2XVXEWHC166DFI6Y149Y/Side+Plank+Hold+-+Left+Side Core & Cardio - Side Plank Hold - Left Side - DURATION: 30-45 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. https://fitasbuck.com/total-body daily 0.75 2019-12-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Total Body - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Total Body - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787810790-RL0SS41HB2ISXGDO1W92/Glute+Bridge Total Body - Glute Bridge - REPS: 15 with 3-count hold in bridge - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574786435801-JTTV7XN40DQY8HJYE628/Walkouts Total Body - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Total Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Total Body - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Total Body - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Total Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787663251-1UF7DY0EXYFLTYVBEFED/Neutral+Grip+Bent+Over+Row Total Body - Neutral Grip Bent Over Row - REPS: 12 slow - NOTES: - Lean forward so torso is completely elongated; flat back, tight core. -Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull. -Palms are facing in toward your body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787743580-7PJQWK66YBKR014SJSDZ/Goblet+Squat Total Body - Goblet Squat - REPS: 15 /down on 5-count/ up on 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Total Body - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Total Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Total Body - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787999943-82UIH8VV1OSYBZ5QVC54/Plank+Hold Total Body - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Total Body - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787903231-ZBE5F8UM0JQTBWCCZUJG/Step+to+Lunge Total Body - Step to Lunge - REPS: 5 per side/ alternating with each rep (10 total) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574788138057-IBC7Z5GDOEOMTVNIMNAU/Iso-Prone+Cobra+Hold Total Body - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Total Body - Wide Stance Inside Heel Taps - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574786782763-JQK7RN13SD8433FNF2SH/Burpees Total Body - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Total Body - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Total Body - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Total Body https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787782044-48EXW7NAV23YX0BMIN8U/Chest+Press+lying+on+the+floor Total Body - Chest Press lying on the floor - REPS: 12 slow - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1574787940459-07H6WR03LZDRLBZF7Y7G/Shoulder+Press+Neutral+Grip Total Body - Shoulder Press Neutral Grip - REPS: 10 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://fitasbuck.com/the-buck-up-program-1 daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575231025884-5YWIOWHEG98SCSY7A1I0/Welcome+Package Copy of The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575230982006-L6XK0YGWJBWM1C936F81/Fundamentals+of+Fitness Copy of The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575231050695-CTXFM5RWWP2PEXBNZ7C4/Buck+Up+Workouts Copy of The Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575219193459-JFLL9T4UV1SZW587MUQ8/Buckley+19+%2304+%2848+of+268%29.jpg Copy of The Buck Up Program https://fitasbuck.com/fit-as-buck-packages-buck-up-program-1 daily 0.75 2019-12-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575748012767-EXBMIITZF3I5AO11R7PA/Fit+as+Buck+-+How+it+Works Copy of Fit as Buck Packages - Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575747820288-64PI21PKOHMJDR404JCI/Fit+as+Buck+-+Why Copy of Fit as Buck Packages - Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575745668598-6CYAJ0BBXALYIPESDM5O/Fit+as+Buck+-+Michael+Buckley Copy of Fit as Buck Packages - Buck Up Program https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1575746414638-PLIVIX40EEK6OYZK10EX/04%252B20%252B19%252BBuckley%252BPortraits%252B%25252860%252Bof%252B293%252529.jpg Copy of Fit as Buck Packages - Buck Up Program https://fitasbuck.com/new-page daily 0.75 2019-12-20 https://fitasbuck.com/winter-warm-up daily 0.75 2020-01-10 https://fitasbuck.com/matt-kane-workout-1 daily 0.75 2020-03-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249755266-ZKE4BR1G6R5BSU3H4K1G/Iso-Prone+Cobra Matt Kane - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157136773-9DV9CU76W898OLR71OD3/Walkouts Matt Kane - Workout 1 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250103850-IPC3WEYA5U4TXW0XH0MV/Angled+Shoulder+Flies Matt Kane - Workout 1 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 12 slow - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249314997-GL4ZXMCMFHC39R2SD8PG/Scapular+Push+Up Matt Kane - Workout 1 - Scapular Push Up - REPS: 12 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249233843-O2KZSP876RBBRR1O6HQX/Reach+and+Back+Jumping+Jack Matt Kane - Workout 1 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250038168-78PPYP03ISC5727IRHG2/Underhand+Chest+Press+-+Right+Side Matt Kane - Workout 1 - Underhand Chest Press Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249875806-7WWXMB6J1UJBEKBMLU1T/Underhand+Chest+Press Matt Kane - Workout 1 - Underhand Chest Press Left Side - WEIGHT: 10 LB DB - REPS: 12 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250432689-GVXQ66UFVR9IWAELPWWT/Triceps+Dip Matt Kane - Workout 1 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250613522-Y6VQJMKRMDI7ABKLEPOA/Iso-Prone+Cobra Matt Kane - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249709800-OHWCS7VXKR4F6W8X6L9U/Plank+Row+-+Right+Side Matt Kane - Workout 1 - Plank Row Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249662074-B5TIC7CPY0JFX2CAQW10/Plank+Row+-+Left+Side Matt Kane - Workout 1 - Plank Row Left Side - WEIGHT: 10 LB DB - REPS: 10 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4 - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249401244-8T6LGGGPL0FSTRK6C5PU/Superman Matt Kane - Workout 1 - Superman - REPS: 10 up on 1 count/ down on 5 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250352146-2AMIHD3BNRX0NG243ZEK/Biceps+Curl Matt Kane - Workout 1 - Biceps Curl - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4-count - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250238603-8SIY8CJK7ESBQP0MFE0R/Iso-Prone+Cobra Matt Kane - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://fitasbuck.com/matt-kane-workout-2 daily 0.75 2020-03-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251075251-A5PREPDE8WLKA9VTTQ1O/Against+the+Wall+%E2%80%93+Squat Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251660544-EQR7ROKRR22UROWEUQUW/Step+to+Lunge+-+Right+Side Matt Kane - Workout 2 - Step to Lunge Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250890963-DM78GZX1SSFXWVMSXY1F/Reaching+Squat+Jumps Matt Kane - Workout 2 - Reaching Squat Jumps - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251755462-5D91AG7HJUIRLYNENH5X/Glute+Bridge+Hold Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251996591-Q9F20CIZNP8GRWW6TRG3/Crucifix+Sit+Up Matt Kane - Workout 2 - Crucifix 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585252048682-EUO6QLJ6OEW8CEFO0GSJ/Leg+Raises Matt Kane - Workout 2 - Leg Raises - REPS: 10 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251248040-W9MM7697XYT4Y35LR6M5/Body+Weight+Squat Matt Kane - Workout 2 - Body Weight Squat - REPS: 15 w/ 5-count hold on bottom - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251913213-REOWG0XNHMZKH2WANK6N/Glute+Bridge+Hold Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250852248-141GSCHHQ41F9DDDSFOH/Hip+Flexor+Stretch+from+Push+Up+Position Matt Kane - Workout 2 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20 reps) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251175490-SKO8MDDO5K77X9OI7IVX/Reaching+Squat+Jumps Matt Kane - Workout 2 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251628514-ONB7BSQWGEHV8ZF1IO0W/Step+to+Lunge+-+Left+Side Matt Kane - Workout 2 - Step to Lunge Left Side - REPS: 10 per side/ one side at a time(20 total) - SETS: 4 - REST BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250953346-U1NBX7LDGBY091F5W1UV/Against+the+Wall+-+Bend+and+Reach Matt Kane - Workout 2 - Against the Wall - Bend and Reach - REPS: 12 with 3-count hold in reach - NOTES: - Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen. - From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251518724-XKV3WI9GWY430YCFCSU9/Glute+Bridge+Hold Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 2 - Reach and Open - 10 reps https://fitasbuck.com/matt-kane-workout-3 daily 0.75 2020-03-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253095927-K0NBHYS1NP39T8BS52OW/Plank+with+Shoulder+Taps Matt Kane - Workout 3 - 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.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253628135-JXD1G97AWO1RAR01O4GR/Side+Planks+-+Left+Side Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253314735-DGQHBN2ERAFNHUVPNAOJ/Plank+Jacks Matt Kane - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253454923-GEPTXMFFSGAWHPJ4YZ8B/Leg+Raises+Hold Matt Kane - Workout 3 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253264933-YAOOMJ3OMM26WH58D870/Plank+Jacks Matt Kane - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253012305-GEIG1JX0TT4S7Z915BOO/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253185118-273BOZ1C7Q2H94JUFLTI/Bilateral+Reach Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253233554-Q272BK8QU3EI7F4TTWQX/Plank+Jacks Matt Kane - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253662587-878R126IVJ476CW0XIRP/Side+Plank+-+Right+Side Matt Kane - Workout 3 - Side Plank Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253399307-BY7X2R952X2WKF3GV0A1/Straight+Arm+Sit+Up Matt Kane - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 3 https://fitasbuck.com/matt-kane-workout-4 daily 0.75 2020-04-03 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849486973-NSS9LNNI5DILWKFR8H14/Bent+Over+Row Matt Kane - Workout 4 - Bent Over Row - WEIGHT: 10 or 15 LB DBs - REPS: 12-15 or 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849266890-SZOFVDGMPXOAK4WLKZ03/Pull+Overs Matt Kane - Workout 4 - DB Pull Overs - WEIGHT: 1- KB - REPS: 15-20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849197530-K2T6EP84VQERXIFO5L1L/Push+Ups Matt Kane - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849523397-11BTVHMPODK53ERGFARN/Shoulder+Press+Neutral+Grip Matt Kane - Workout 4 - Shoulder Press Neutral Grip - WEIGHT: 2- 10 LB. DBs - REPS: 12 slow - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849321331-EJC4L9P2US3A23MZT5VV/Superman+with+pull Matt Kane - Workout 4 - Superman with pull - REPS: 12 with 2-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849590919-SARNAUZ9G44ZV6O0JI1B/Triceps+Dip Matt Kane - Workout 4 - Triceps Dip - REPS: 15 - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849999625-HH5TW8V5IZ9ZCI1LFSU2/Plank+Hold Matt Kane - Workout 4 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849443447-ZCAKYIX4YKZ2B904E2AA/Push+Ups Matt Kane - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850052546-N5ENEH8W2J515O5CIALU/Push+Ups Matt Kane - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849898639-2808AXVL766VKVU4VMC4/Side+Plank+Hold+-+Left+Side Matt Kane - Workout 4 - Side Plank Hold (Left Side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849951238-9LXAG0Q8CBAB8352UCRS/Side+Plank+Hold+-+Right+Side Matt Kane - Workout 4 - Side Plank Hold (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849556392-VDNSMY2IO3LGAC0K3JCB/Iso-Prone+Cobra+Hold Matt Kane - Workout 4 - Iso-Prone Cobra Hold - DURATION: 45 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Kane - Workout 4 - Jumping Jacks - REPS: 30 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849129132-ZM0OLG1JU64G0YX7URB7/Walkouts Matt Kane - Workout 4 - Walkouts - REPS: 15 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849415969-WGDIKUETSMR2YW57DAZZ/Incline+Biceps+Curls Matt Kane - Workout 4 - Stabilty Ball Incline Biceps Curls (you can use the stability ball as your bench) - WEIGHT: 2- 10 LB. DBs - REPS: 10 up on 1/ down on 4-count - NOTES: - Keep shoulder blades and small of back against the bench for the entire exercise. - Keep head and neck in a neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849387091-ODM48BYBP37LML8ZCEHB/Stability+Ball+Incline+Chest+Press Matt Kane - Workout 4 - Stability Ball Incline Chest Press (you can use the stability ball as your bench) - WEIGHT: 2- 10 or 15 LB DBs - REPS: 12-15 or 20 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 4 https://fitasbuck.com/matt-kane-workout-5 daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850950429-SG9H9C63GDLML4AGGGRC/Goblet+Squats Matt Kane - Workout 5 - Goblet Squats - WEIGHT: 10 LB DB - REPS: 20 - SETS: 3 - REST BETWEEN SETS: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850833497-3NV6TDCT5SHOVDWYGK87/Knee-to-stand.gif Matt Kane - Workout 5 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850741899-NBHI1IHXEGM8R08VIE5F/Suitcase+Deadlift Matt Kane - Workout 5 - Suitcase Deadlift - WEIGHT: 2 KBs - REPS: 12-15 down on 3-count/ up on 1 - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES:- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850493301-QBWTA9IEK3VO090GDSYR/Iso-V-Burpees+RIGHT Matt Kane - Workout 5 - Iso-V-Burpees (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850521369-CIZ112P7VS4IH7M2HVVK/Sumo+Squat+Jumps Matt Kane - Workout 5 - Sumo Squat Jumps - REPS: 20 - NOTES: - Feet turned out from the hips - Soft landings https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850903908-EGSLLI6RGHLQKCB6ZMET/Glute+Bridge+Hold Matt Kane - Workout 5 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851075724-5F86FXN1O3XZQIHJBIYZ/Reverse+Lunge Matt Kane - Workout 5 - Reverse Lunge - REPS: 10 per side/ alternating with each rep (20 total) - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850346706-L9QQ1QC7GU6NKQD9066J/Iso-V-Burpees+LEFT.gif Matt Kane - Workout 5 - Iso-V-Burpees (Left Side) - REPS: 12 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 5 - Reach and Open - 10 reps https://fitasbuck.com/matt-kane-workout-6 daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851448204-QHIEI019AR5GHZ794IVN/Burpees Matt Kane - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851328250-VX6B0GVG7JFR5EH301V3/Burpees Matt Kane - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851294624-BUP0MTD1YVRZWE2IK085/Stability+Ball+Pass Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851508595-VT2UPCOW8FDQ5TU3X6GF/Palm-to-toe-sit-ups Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851377026-X28UO9JH6VNSROSZ5K27/Burpees Matt Kane - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 6 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851952809-HKQX0HUH5SQIHFWCSKQ3/Sit+Back+Hold Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851414595-KP2LJ441O83WNBVEJJ8D/Burpees Matt Kane - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851916384-MJUOXE74TV18WOTMSYXE/Modified+Bench+Hip+Raises Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851853193-4VJG1ROVYGCZWRX9U3Z6/Bird+Dog+Hold+-+Other+Side.jpg Matt Kane - Workout 6 - Bird Dog Hold (Other Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851761442-41J4WY71UQ10DOUHQJCO/Bird+Dog+Hold+-+First+Side Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851715330-T54GC6L1DSSO2U1E4EWQ/Plank+with+Foot+Raise Matt Kane - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851241231-KFS1B6FDAW70DRPHOES9/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Kane - Workout 6 - 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. https://fitasbuck.com/matt-kane-workout-5-2 daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 5 (Copy) - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253095927-K0NBHYS1NP39T8BS52OW/Plank+with+Shoulder+Taps Matt Kane - Workout 5 (Copy) - 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.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 5 (Copy) - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253399307-BY7X2R952X2WKF3GV0A1/Straight+Arm+Sit+Up Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 5 (Copy) - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253185118-273BOZ1C7Q2H94JUFLTI/Bilateral+Reach Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253264933-YAOOMJ3OMM26WH58D870/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253012305-GEIG1JX0TT4S7Z915BOO/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253662587-878R126IVJ476CW0XIRP/Side+Plank+-+Right+Side Matt Kane - Workout 5 (Copy) - Side Plank Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 5 (Copy) - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253314735-DGQHBN2ERAFNHUVPNAOJ/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 5 (Copy) - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253233554-Q272BK8QU3EI7F4TTWQX/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 5 (Copy) - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 5 (Copy) - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253628135-JXD1G97AWO1RAR01O4GR/Side+Planks+-+Left+Side Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 5 (Copy) - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253454923-GEPTXMFFSGAWHPJ4YZ8B/Leg+Raises+Hold Matt Kane - Workout 5 (Copy) - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://fitasbuck.com/matt-kane-workout-5-3 daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253264933-YAOOMJ3OMM26WH58D870/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253314735-DGQHBN2ERAFNHUVPNAOJ/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253012305-GEIG1JX0TT4S7Z915BOO/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 5 (Copy) - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 5 (Copy) - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253095927-K0NBHYS1NP39T8BS52OW/Plank+with+Shoulder+Taps Matt Kane - Workout 5 (Copy) - 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.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 5 (Copy) - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 5 (Copy) - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253628135-JXD1G97AWO1RAR01O4GR/Side+Planks+-+Left+Side Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253185118-273BOZ1C7Q2H94JUFLTI/Bilateral+Reach Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 5 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253399307-BY7X2R952X2WKF3GV0A1/Straight+Arm+Sit+Up Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 5 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253454923-GEPTXMFFSGAWHPJ4YZ8B/Leg+Raises+Hold Matt Kane - Workout 5 (Copy) - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253233554-Q272BK8QU3EI7F4TTWQX/Plank+Jacks Matt Kane - Workout 5 (Copy) - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253662587-878R126IVJ476CW0XIRP/Side+Plank+-+Right+Side Matt Kane - Workout 5 (Copy) - Side Plank Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 5 (Copy) - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 5 (Copy) - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 5 (Copy) - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 5 (Copy) - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 5 (Copy) https://fitasbuck.com/richie-burke-workout-1 daily 0.75 2020-04-02 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Richie Burke - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Richie Burke - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Richie Burke - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Richie Burke - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Richie Burke - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249755266-ZKE4BR1G6R5BSU3H4K1G/Iso-Prone+Cobra Richie Burke - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249401244-8T6LGGGPL0FSTRK6C5PU/Superman Richie Burke - Workout 1 - Superman - REPS: 10 up on 1 count/ down on 5 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585860545689-SVBQPTQL7DJG2P5B1645/Chest+Press+lying+on+the+floor Richie Burke - Workout 1 - Chest Press lying on the floor - WEIGHT: 2- 45 LB DBs - REPS: 10-12 slow - SETS: 3 - REST BETWEEN SETS: 1 minute - NOTES: - Shoulder blades, glutes and small of the back should be on the floor the entire time. - Elbows should be angled in toward the body not flared out. - Be sure to keep the movement slow and controlled as you lower the weight back down to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Richie Burke - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250103850-IPC3WEYA5U4TXW0XH0MV/Angled+Shoulder+Flies Richie Burke - Workout 1 - Angled Shoulder Flies - WEIGHT: 2- 10 LB DBs - REPS: 8 slow - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Richie Burke - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249233843-O2KZSP876RBBRR1O6HQX/Reach+and+Back+Jumping+Jack Richie Burke - Workout 1 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Richie Burke - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250432689-GVXQ66UFVR9IWAELPWWT/Triceps+Dip Richie Burke - Workout 1 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250238603-8SIY8CJK7ESBQP0MFE0R/Iso-Prone+Cobra Richie Burke - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Richie Burke - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250352146-2AMIHD3BNRX0NG243ZEK/Biceps+Curl Richie Burke - Workout 1 - Biceps Curl - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4-count - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Richie Burke - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Richie Burke - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Richie Burke - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Richie Burke - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250613522-Y6VQJMKRMDI7ABKLEPOA/Iso-Prone+Cobra Richie Burke - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Richie Burke - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157136773-9DV9CU76W898OLR71OD3/Walkouts Richie Burke - Workout 1 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249314997-GL4ZXMCMFHC39R2SD8PG/Scapular+Push+Up Richie Burke - Workout 1 - Scapular Push Up - REPS: 12 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585860507480-JP0FV4MLUYF6MLRY734A/Angled+Lawnmower+Rows+-+Right+Side Richie Burke - Workout 1 - Angled Lawnmower Rows Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Richie Burke - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Richie Burke - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Richie Burke - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585860481395-80V1GXY7CTIVTPDSXGAI/Angled+Lawnmower+Rows+-+Left+Side Richie Burke - Workout 1 - Angled Lawnmower Rows Left Side - WEIGHT: 25 LB KB - REPS: 10 per side/ 1 side at a time - SETS: 4 - RES BETWEEN SETS: 1 minute between sets 2 and 3/ no rest in between sets 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Richie Burke - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Richie Burke - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Richie Burke - Workout 1 https://fitasbuck.com/richie-burke-workout-2 daily 0.75 2020-04-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Richie Burke - Workout 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Richie Burke - Workout 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Richie Burke - Workout 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Richie Burke - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250890963-DM78GZX1SSFXWVMSXY1F/Reaching+Squat+Jumps Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586031713666-NPMRK6K2HA8C3NTPAN1S/Goblet+Squats Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Richie Burke - Workout 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Richie Burke - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586031596522-XPS2WZGG4ZCPFP4JIQOA/Iso-Burpees Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251075251-A5PREPDE8WLKA9VTTQ1O/Against+the+Wall+%E2%80%93+Squat Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Richie Burke - Workout 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586033488300-HRYXY6PYN4KM0RC6BBB5/Against+the+Wall+%E2%80%93+Deadlift Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586033785518-FOOGN3XR57VF21FJ886O/Glute+Bridge+Hold Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Richie Burke - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Richie Burke - Workout 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Richie Burke - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Richie Burke - Workout 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Richie Burke - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Richie Burke - Workout 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586033599740-S713X3OYEZM6A4B5AB6U/Step+to+Lunge Richie Burke - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Richie Burke - Workout 2 - 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. https://fitasbuck.com/richie-burke-workout-3 daily 0.75 2020-04-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Richie Burke - Workout 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Richie Burke - Workout 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Richie Burke - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Richie Burke - Workout 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Richie Burke - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253628135-JXD1G97AWO1RAR01O4GR/Side+Planks+-+Left+Side Richie Burke - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253662587-878R126IVJ476CW0XIRP/Side+Plank+-+Right+Side Richie Burke - Workout 3 - Side Plank Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Richie Burke - Workout 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Richie Burke - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Richie Burke - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253454923-GEPTXMFFSGAWHPJ4YZ8B/Leg+Raises+Hold Richie Burke - Workout 3 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253264933-YAOOMJ3OMM26WH58D870/Plank+Jacks Richie Burke - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253012305-GEIG1JX0TT4S7Z915BOO/Dynamic+Child%E2%80%99s+Pose Richie Burke - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Richie Burke - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Richie Burke - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Richie Burke - Workout 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Richie Burke - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253095927-K0NBHYS1NP39T8BS52OW/Plank+with+Shoulder+Taps Richie Burke - Workout 3 - 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.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Richie Burke - Workout 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Richie Burke - Workout 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253314735-DGQHBN2ERAFNHUVPNAOJ/Plank+Jacks Richie Burke - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253185118-273BOZ1C7Q2H94JUFLTI/Bilateral+Reach Richie Burke - Workout 3 - Bilateral Reach - DURATION: 10 per side with 3-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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Richie Burke - Workout 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253233554-Q272BK8QU3EI7F4TTWQX/Plank+Jacks Richie Burke - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Richie Burke - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253399307-BY7X2R952X2WKF3GV0A1/Straight+Arm+Sit+Up Richie Burke - Workout 3 - 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. https://fitasbuck.com/matt-kane-workout-7 daily 0.75 2020-04-11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586637043019-F8L65YIE4F4DILX1H0G3/Underhand+Chest+Press Matt Kane - Workout 7 - Underhand Chest Press - WEIGHT: 2- 15 Lb. DBs - REPS: 12 per side/ alternating with each rep - SETS: 4 - REST BETWEEN SETS: 30 seconds rest in between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631710054-VYNN1TYY6T9W3FH9VQXH/Bench+Chest+Press Matt Kane - Workout 7 - Bench Chest Press (using stability ball) - WEIGHT: 2- 15 LB. DBs - REPS: 12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631031266-XG06VBYXS9BEOW0H0BZV/Iso-Prone+Cobra Matt Kane - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635795109-0VVQ9QJTCW8RSGPF37PM/Behind+the+Neck+Triceps+Extension Matt Kane - Workout 7 - Behind the Neck Triceps Extension - WEIGHT: 15 LB. KB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631005105-Y40T3GY2FEKNWT22UCWH/Iso-Prone+Cobra Matt Kane - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 7 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586633580295-5R3CFK3BGZHZ4CDMZC2C/Shoulder+Press+Neutral+Grip Matt Kane - Workout 7 - Shoulder Press Neutral Grip - WEIGHT: 2- 15 LB. DBs - REPS: 10 - NOTES:- The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630735832-WFXFW43VOLZ3RJ5PPMZG/Walkouts Matt Kane - Workout 7 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635824373-Y5FLT8FIWS3Y3XR8A2OP/Palm-to-forearm+Moving+Plank Matt Kane - Workout 7 - Palm-to-forearm Moving Plank - REPS: 10 - SETS: 4 - REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630964905-0YP99VE3KT02XU96DAMZ/Iso-Prone+Cobra Matt Kane - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630789977-0FEI7MKEGG7XU2VLXG7Y/Scapular+Push+Up Matt Kane - Workout 7 - Scapular Push Up - REPS: 15 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631807928-2FZO1G6MUBTKBNTBOKU0/Incline+Bench+Press Matt Kane - Workout 7 - Incline Bench Press - WEIGHT: 2- 15 LB. DBs - REPS: 10 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/matt-kane-workout-8 daily 0.75 2020-04-11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641007993-JLG2L7A5XBEPMHXO2Y4A/Reverse+Lunge Matt Kane - Workout 8 - Reverse Lunge - WEIGHT: 2- 10 LB. DBs - REPS: 8 per side/ alternating with each rep (16 total) - SETS: 4 - REST BETWEEN SETS: 30 Second Rest in between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3 - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 8 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 8 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 8 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640040170-6U92D37YYI5XE4C9JSY2/ISO-Burpees Matt Kane - Workout 8 - ISO-Burpees - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640834589-5KDA9WHJMSBNKJDOL11O/Knee-to-Stand Matt Kane - Workout 8 - Knee-to-Stand - REPS: 15 - NOTES:- Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 8 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640079632-4IXKDLPJBP20B46HAHZT/Toes-to-Sky+Hop Matt Kane - Workout 8 - Toes-to-Sky Hop - REPS: 25 - NOTES: - Reach for the floor as hips move back without rounding shoulders or curving spine. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640243172-XRYIIMMXB35YAYZMNQ0G/Goblet+Squat Matt Kane - Workout 8 - Goblet Squat - WEIGHT: 2-15 LB. KBs - REPS: 12 down on 4/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 8 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640884885-TYJG628FQ1N440J6HNMR/Burpees Matt Kane - Workout 8 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 8 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 8 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641164995-KD2IKQ4BFBFMDGZXFTJA/Glute+Bridge+Hold Matt Kane - Workout 8 - Glute Bridge Hold - DURATION: 45 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 8 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641078545-B4MV8UNTA53155ISGVC3/Modified+Bench+Hip+Raises Matt Kane - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 8 - Hold for 10 seconds https://fitasbuck.com/matt-kane-workout-9 daily 0.75 2020-04-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 9 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 9 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799779872-6BJU5VGWCPXQRGJZX9CP/Angled+Lawnmower+Rows+-+Right Matt Kane - Workout 9 - Angled Lawnmower Rows (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799643588-8I5UJS0XV2JKUB6Y41H1/Underhand+Row+with+Chest+Against+Stability+Ball+%E2%80%9CBench%E2%80%9D Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799495866-AEU5HUP1JEOTIUF0NBA4/Reach+and+Back+Jumping+Jack Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586800065426-RQQFG1R4AJMQ36502VIR/Side+Plank+Hold+-+Left+Side Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 9 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 9 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799363792-BF085J5O7GKV2C3ILVE6/Bilateral+Reach Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 9 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799678964-IR0QU7Y9Y5F2YMVFQHD9/Resistance+Band+Overhand+Overhead+Pull+Aparts Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 9 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586800095805-NBYT48MWD58VX4AVKTIR/Side+Plank+Hold+-+Right+Side Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799994166-CHAHKUQ8F6WAQWUI4BPL/Biceps+Curl+-+Right Matt Kane - Workout 9 - Biceps Curl (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586800133217-QUSWIEOOPMEXKV4PNFPG/Stability+Ball+Plank+with+Fist+Pump Matt Kane - Workout 9 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799868302-USDUYGBBTOK781YIRZA6/Hammer+Curl+w+Palm+Rotation+-+Right Matt Kane - Workout 9 - Hammer Curl w Palm Rotation (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799747689-RT92BF7RSUWM11CJB4R8/Angled+Lawnmower+Rows+-+Left Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799447809-JLLF5AC142LT0JI5MYB3/Reach+and+Back+Jumping+Jack Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 9 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799470746-BXUK3YWKGT4OEAK5X6K7/Reach+and+Back+Jumping+Jack Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799835308-3WFRN8RYYW8RA8FHGETU/Hammer+Curl+w+Palm+Rotation+-+Left Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 9 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799965922-ND3HVVT5XCLYQD2J8VRA/Biceps+Curl+-+Left Matt Kane - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799328094-LLCELLFIOAU774UX0U66/Plank+into+Side+Plank Matt Kane - Workout 9 - 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. https://fitasbuck.com/matt-kane-workout-10 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 10 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167879747-FXJ64EBTRXJXKCU2G9JH/Burpees Matt Kane - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167928916-H1NKRQXUDVAYBBE1IESL/Burpees Matt Kane - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168319069-FIBMYOT0QVKRBOLWJ5FX/Angled+Shoulder+Flies Matt Kane - Workout 10 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 10 with 3-count hold in extension - SETS: 3 - REST BETWEEN SETS: 40 seconds - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168378620-9ZPQ8MWPCD90B0F9H2KH/Flat+Bench+Press Matt Kane - Workout 10 - Flat Bench Press - SET 1: 25 LB KB | 10 reps per side/ 1 side at a time - SET 2: 35 LB KB | 8 reps per side/ 1 side at a time - SET 3: 25 LB KB | 10 reps per side/ 1 side at a time SET 4: 35 LB KB | 8 reps per side/ 1 side at a time - REST BETWEEN SETS: 90 seconds between sets 2 and 3/ no break in between sets 1 and 2 or 3 and 4 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 10 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168109143-7WXEBG4K5DYMZAWPM4RX/Forearm+Push+Ups Matt Kane - Workout 10 - Forearm Push Ups - REPS: 10 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 10 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 10 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 10 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167814781-NXHABK6NZPKMXMTIPDNO/Burpees Matt Kane - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587166916996-CM2XMWU0O8O25DDFM8SR/Walkouts Matt Kane - Workout 10 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167782231-A9L72MNB1O95HCT1GTDA/Medicine+Ball+Overhead+Ball+Slam Matt Kane - Workout 10 - Medicine Ball Overhead Ball Slam - REPS: 20 - NOTES:- The weight of the ball isn’t important. This is about body positioning. - Hips swing back and back remains flat on the “down” part of the exercise. - Explode from the hips as you bring the ball overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168001192-TMWIDKYP2K8KX5MZDNNP/W+Superman+Hold Matt Kane - Workout 10 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168190809-QMT9NR977WV70D5GBHN9/Incline+Bench+Modified+Skull+Crusher Matt Kane - Workout 10 - Incline Bench Modified Skull Crusher - WEIGHT: 2- 15 LB DBs - REPS: 12 - SETS: 3 - REST BETWEN SETS: 45 seconds - NOTES:- The modification here (neutral group as opposed to overhand) makes this a safer version for your elbows, shoulders, as it allows for full range of motion of the triceps. - Don’t let elbows flare out to the side. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders. - Arms should be fully extended at the end of exercise. The Dumbbells should be parallel to the ceiling. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 10 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 10 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 10 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167842786-OKK8MEMR2T2FME4BDZBW/Burpees Matt Kane - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://fitasbuck.com/matt-kane-workout-11 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587169969173-T4WIPGIO3F62L28HP1XQ/Vertical+Leg+Extension+-+Left Matt Kane - Workout 11 - Vertical Leg Extension (Left Side) - REPS: 10 per side/ 1 side at a time - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 11 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170192422-3FJ56VFPO26UU8OJ5EKP/Goblet+Squats Matt Kane - Workout 11 - Goblet Squats - WEIGHT: 35 LB KB - REPS: 10 down on 4/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170043668-W5FRDN66QALRXH7GDIIG/Toe+Taps Matt Kane - Workout 11 - Toe Taps - REPS: 10 per side/ 1 side at a time - NOTES: - Must maintain plank position while the foot steps out to the side and back: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. - Keep legs straight, no bending of the knee. - Soft taps as you step out, light landings when you bring the foot back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170415285-AYN42T8VU811TRANZWNF/Side+Lunge+to+Balance+-+Right Matt Kane - Workout 11 - Side Lunge to Balance (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 11 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 11 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170244693-W1000SPP8AKQ90FC063K/Reverse+Lunge Matt Kane - Workout 11 - Reverse Lunge - REPS: 8 per side/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 11 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170607942-85QF5WRQNUGC8LRM6EAF/1-legged+Glute+Bridge+-+Right Matt Kane - Workout 11 - 1-legged Glute Bridge (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170576713-AHYAJ1B6KAEF9G1PUW4J/1-legged+Glute+Bridge+-+Left Matt Kane - Workout 11 - 1-legged Glute Bridge (Left Side) - REPS: 15 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 11 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 11 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170015275-HPWOOPW36Z7PHJU8PTOM/Vertical+Leg+Extension+-+Right Matt Kane - Workout 11 - Vertical Leg Extension (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 11 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 11 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170125501-KBQRNZY7AKH2JD153EUJ/Deadlift Matt Kane - Workout 11 - Deadlift - WEIGHT: 35 LB KB - REPS: 12 down on 5/ up on 1 - SETS: 3 - REST BETWEEN SETS: 45 seconds rest - NOTES: - Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Tuck your butt under your spinal column to avoid over-arching the back. 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 slightly and then complete the rep by returning to standing position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170506722-64QAOT6LVLUC26YQH2UK/Glute+Bridge+Hold Matt Kane - Workout 11 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170378817-9FES29GLCXDDLHQX8D2L/Side+Lunge+to+Balance+-+Left Matt Kane - Workout 11 - Side Lunge to Balance (Left Side) - REPS: 8 per side with 2-count hold/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. -To balance: Pick a focal point, make sure your chest is up, and keep your weight on the heel of the foot on the ground. Get the leg off the ground as far in front of you/ as high off the ground as possible. Pause in balance position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 11 https://fitasbuck.com/matt-kane-workout-12 daily 0.75 2020-04-21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400333611-3078GAXU7ZHD2EQFGKCH/Resistance+Band+Neutral+Grip+Pull+Apart+Hold Matt Kane - Workout 12 - Resistance Band Neutral Grip Pull Apart Hold - DURATION: 30 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399740939-Q9B36I06IS8AOKTT2N5S/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Kane - Workout 12 - Stability Ball Roll-Out Into Overhead Press - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 12 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399823718-N5T70UO0K4SLTDBY89XE/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399984016-C4TETTHIY8LOB0E4IJ4N/Bent+Over+Row Matt Kane - Workout 12 - Bent Over Row - WEIGHT: 2- 15 LB. DBs - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 12 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400231716-LA2921QYL567XFIKI9KK/Iso-Prone+Cobra+Hold Matt Kane - Workout 12 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 12 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 12 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 12 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400294926-DC7MY6Q6H0C0JJN4LG23/Hammer+Curl+w+Palm+Rotation Matt Kane - Workout 12 - Hammer Curl w Palm Rotation - WEIGHT: 2-15 LB. DBs - REPS: 10 up on 1/ down on 5 - NOTES: - Don’t rotate palm until the dumbbell is parallel with front of shoulder. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399770924-LVV3VM1THBW1SIKKFA2B/Resistance+Band+Underhand+Pull+Aparts Matt Kane - Workout 12 - Resistance Band Underhand Pull Aparts - REPS: 20 with 1-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587485291655-2BYJBA8O27TULSUFIN4W/Plank+Row Matt Kane - Workout 12 - Plank Row - WEIGHT: 2-15 LB. DBs - REPS: 6 per side/ alternating with each rep - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399892449-XR0Z7TS6EK1CRX38V7A5/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 12 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 12 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 12 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400020375-ZF80NO1G34KI2E44BYQ4/Bent+Over+Row+-+Underhand+Grip Matt Kane - Workout 12 - Bent Over Row - Underhand Grip - WEIGHT: 2-15 LB DBs - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399851921-7OYS8J71BB13BFNUVIIP/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://fitasbuck.com/matt-buckley-workout-1 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250352146-2AMIHD3BNRX0NG243ZEK/Biceps+Curl Matt Buckley - Workout 1 - Biceps Curl - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4-count - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249755266-ZKE4BR1G6R5BSU3H4K1G/Iso-Prone+Cobra Matt Buckley - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250103850-IPC3WEYA5U4TXW0XH0MV/Angled+Shoulder+Flies Matt Buckley - Workout 1 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 12 slow - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566157136773-9DV9CU76W898OLR71OD3/Walkouts Matt Buckley - Workout 1 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249875806-7WWXMB6J1UJBEKBMLU1T/Underhand+Chest+Press Matt Buckley - Workout 1 - Underhand Chest Press Left Side - WEIGHT: 10 LB DB - REPS: 12 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250432689-GVXQ66UFVR9IWAELPWWT/Triceps+Dip Matt Buckley - Workout 1 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249314997-GL4ZXMCMFHC39R2SD8PG/Scapular+Push+Up Matt Buckley - Workout 1 - Scapular Push Up - REPS: 12 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249709800-OHWCS7VXKR4F6W8X6L9U/Plank+Row+-+Right+Side Matt Buckley - Workout 1 - Plank Row Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249401244-8T6LGGGPL0FSTRK6C5PU/Superman Matt Buckley - Workout 1 - Superman - REPS: 10 up on 1 count/ down on 5 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250038168-78PPYP03ISC5727IRHG2/Underhand+Chest+Press+-+Right+Side Matt Buckley - Workout 1 - Underhand Chest Press Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250613522-Y6VQJMKRMDI7ABKLEPOA/Iso-Prone+Cobra Matt Buckley - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249662074-B5TIC7CPY0JFX2CAQW10/Plank+Row+-+Left+Side Matt Buckley - Workout 1 - Plank Row Left Side - WEIGHT: 10 LB DB - REPS: 10 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between sets 2 and 3/ no rest in between sets 1 and 2 or 3 and 4 - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585249233843-O2KZSP876RBBRR1O6HQX/Reach+and+Back+Jumping+Jack Matt Buckley - Workout 1 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250238603-8SIY8CJK7ESBQP0MFE0R/Iso-Prone+Cobra Matt Buckley - Workout 1 - Iso-Prone Cobra - DURATION: 45 seconds - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 1 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-workout-2 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251913213-REOWG0XNHMZKH2WANK6N/Glute+Bridge+Hold Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251248040-W9MM7697XYT4Y35LR6M5/Body+Weight+Squat Matt Buckley - Workout 2 - Body Weight Squat - REPS: 15 w/ 5-count hold on bottom - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251996591-Q9F20CIZNP8GRWW6TRG3/Crucifix+Sit+Up Matt Buckley - Workout 2 - Crucifix 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251628514-ONB7BSQWGEHV8ZF1IO0W/Step+to+Lunge+-+Left+Side Matt Buckley - Workout 2 - Step to Lunge Left Side - REPS: 10 per side/ one side at a time(20 total) - SETS: 4 - REST BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251755462-5D91AG7HJUIRLYNENH5X/Glute+Bridge+Hold Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251660544-EQR7ROKRR22UROWEUQUW/Step+to+Lunge+-+Right+Side Matt Buckley - Workout 2 - Step to Lunge Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250953346-U1NBX7LDGBY091F5W1UV/Against+the+Wall+-+Bend+and+Reach Matt Buckley - Workout 2 - Against the Wall - Bend and Reach - REPS: 12 with 3-count hold in reach - NOTES: - Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen. - From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251175490-SKO8MDDO5K77X9OI7IVX/Reaching+Squat+Jumps Matt Buckley - Workout 2 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585252048682-EUO6QLJ6OEW8CEFO0GSJ/Leg+Raises Matt Buckley - Workout 2 - Leg Raises - REPS: 10 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250890963-DM78GZX1SSFXWVMSXY1F/Reaching+Squat+Jumps Matt Buckley - Workout 2 - Reaching Squat Jumps - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251518724-XKV3WI9GWY430YCFCSU9/Glute+Bridge+Hold Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585251075251-A5PREPDE8WLKA9VTTQ1O/Against+the+Wall+%E2%80%93+Squat Matt Buckley - Workout 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585250852248-141GSCHHQ41F9DDDSFOH/Hip+Flexor+Stretch+from+Push+Up+Position Matt Buckley - Workout 2 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20 reps) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://fitasbuck.com/matt-buckley-workout-3 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253314735-DGQHBN2ERAFNHUVPNAOJ/Plank+Jacks Matt Buckley - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253095927-K0NBHYS1NP39T8BS52OW/Plank+with+Shoulder+Taps Matt Buckley - Workout 3 - 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.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253012305-GEIG1JX0TT4S7Z915BOO/Dynamic+Child%E2%80%99s+Pose Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253264933-YAOOMJ3OMM26WH58D870/Plank+Jacks Matt Buckley - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253628135-JXD1G97AWO1RAR01O4GR/Side+Planks+-+Left+Side Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253454923-GEPTXMFFSGAWHPJ4YZ8B/Leg+Raises+Hold Matt Buckley - Workout 3 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253662587-878R126IVJ476CW0XIRP/Side+Plank+-+Right+Side Matt Buckley - Workout 3 - Side Plank Right Side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253399307-BY7X2R952X2WKF3GV0A1/Straight+Arm+Sit+Up Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253185118-273BOZ1C7Q2H94JUFLTI/Bilateral+Reach Matt Buckley - Workout 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253233554-Q272BK8QU3EI7F4TTWQX/Plank+Jacks Matt Buckley - Workout 3 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 3 - Standing Kick Butts - 10 reps per side https://fitasbuck.com/matt-buckley-workout-4 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849387091-ODM48BYBP37LML8ZCEHB/Stability+Ball+Incline+Chest+Press Matt Buckley - Workout 4 - Incline Chest Press - WEIGHT: 2- 10 or 15 LB DBs - REPS: 12-15 or 20 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849523397-11BTVHMPODK53ERGFARN/Shoulder+Press+Neutral+Grip Matt Buckley - Workout 4 - Shoulder Press Neutral Grip - WEIGHT: 2- 10 LB. DBs - REPS: 12 slow - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849415969-WGDIKUETSMR2YW57DAZZ/Incline+Biceps+Curls Matt Buckley - Workout 4 - Incline Biceps Curls - WEIGHT: 2- 10 LB. DBs - REPS: 10 up on 1/ down on 4-count - NOTES: - Keep shoulder blades and small of back against the bench for the entire exercise. - Keep head and neck in a neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849898639-2808AXVL766VKVU4VMC4/Side+Plank+Hold+-+Left+Side Matt Buckley - Workout 4 - Side Plank Hold (Left Side) - DURATION: 30 seconds per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849486973-NSS9LNNI5DILWKFR8H14/Bent+Over+Row Matt Buckley - Workout 4 - Bent Over Row - WEIGHT: 10 or 15 LB DBs - REPS: 12-15 or 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849999625-HH5TW8V5IZ9ZCI1LFSU2/Plank+Hold Matt Buckley - Workout 4 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585253047861-2ONTJEAFZ4RXDNIZ6P8Z/Jumping+Jacks Matt Buckley - Workout 4 - Jumping Jacks - REPS: 30 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849129132-ZM0OLG1JU64G0YX7URB7/Walkouts Matt Buckley - Workout 4 - Walkouts - REPS: 15 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849321331-EJC4L9P2US3A23MZT5VV/Superman+with+pull Matt Buckley - Workout 4 - Superman with pull - REPS: 12 with 2-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849443447-ZCAKYIX4YKZ2B904E2AA/Push+Ups Matt Buckley - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850052546-N5ENEH8W2J515O5CIALU/Push+Ups Matt Buckley - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849951238-9LXAG0Q8CBAB8352UCRS/Side+Plank+Hold+-+Right+Side Matt Buckley - Workout 4 - Side Plank Hold (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849590919-SARNAUZ9G44ZV6O0JI1B/Triceps+Dip Matt Buckley - Workout 4 - Triceps Dip - REPS: 15 - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849197530-K2T6EP84VQERXIFO5L1L/Push+Ups Matt Buckley - Workout 4 - Push Ups - REPS: 12-15 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849556392-VDNSMY2IO3LGAC0K3JCB/Iso-Prone+Cobra+Hold Matt Buckley - Workout 4 - Iso-Prone Cobra Hold - DURATION: 45 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585849266890-SZOFVDGMPXOAK4WLKZ03/Pull+Overs Matt Buckley - Workout 4 - DB Pull Overs - WEIGHT: 1- KB - REPS: 15-20 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. https://fitasbuck.com/matt-buckley-workout-5 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850950429-SG9H9C63GDLML4AGGGRC/Goblet+Squats Matt Buckley - Workout 5 - Goblet Squats - WEIGHT: 10 LB DB - REPS: 20 - SETS: 3 - REST BETWEEN SETS: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850903908-EGSLLI6RGHLQKCB6ZMET/Glute+Bridge+Hold Matt Buckley - Workout 5 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850741899-NBHI1IHXEGM8R08VIE5F/Suitcase+Deadlift Matt Buckley - Workout 5 - Suitcase Deadlift - WEIGHT: 2 KBs - REPS: 12-15 down on 3-count/ up on 1 - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES:- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 5 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 5 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851075724-5F86FXN1O3XZQIHJBIYZ/Reverse+Lunge Matt Buckley - Workout 5 - Reverse Lunge - REPS: 10 per side/ alternating with each rep (20 total) - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850493301-QBWTA9IEK3VO090GDSYR/Iso-V-Burpees+RIGHT Matt Buckley - Workout 5 - Iso-V-Burpees (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 5 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850833497-3NV6TDCT5SHOVDWYGK87/Knee-to-stand.gif Matt Buckley - Workout 5 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 5 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850346706-L9QQ1QC7GU6NKQD9066J/Iso-V-Burpees+LEFT.gif Matt Buckley - Workout 5 - Iso-V-Burpees (Left Side) - REPS: 12 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 5 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 5 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585850521369-CIZ112P7VS4IH7M2HVVK/Sumo+Squat+Jumps Matt Buckley - Workout 5 - Sumo Squat Jumps - REPS: 20 - NOTES: - Feet turned out from the hips - Soft landings https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 5 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 5 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 5 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 5 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 5 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-workout-6 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 6 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 6 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851761442-41J4WY71UQ10DOUHQJCO/Bird+Dog+Hold+-+First+Side Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851414595-KP2LJ441O83WNBVEJJ8D/Burpees Matt Buckley - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851377026-X28UO9JH6VNSROSZ5K27/Burpees Matt Buckley - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851952809-HKQX0HUH5SQIHFWCSKQ3/Sit+Back+Hold Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587419202653-M1QZI9SRJXSL8I1UG3WQ/Dead+Bug Matt Buckley - Workout 6 - Dead Bug - REPS: 10 slow - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587419064718-JKQ0NIL7P1YDKWG59M61/Burpee+into+DB+Deadlift Matt Buckley - Workout 6 - Burpee into DB Deadlift - REPS: 15 with 3-count hold in plank position - NOTES: - Before you pick the dumbbell up, come to a complete stop. Make sure your hips are back, core is tight and back is flat before deadlift. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851328250-VX6B0GVG7JFR5EH301V3/Burpees Matt Buckley - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851853193-4VJG1ROVYGCZWRX9U3Z6/Bird+Dog+Hold+-+Other+Side.jpg Matt Buckley - Workout 6 - Bird Dog Hold (Other Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 6 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 6 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851715330-T54GC6L1DSSO2U1E4EWQ/Plank+with+Foot+Raise Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851916384-MJUOXE74TV18WOTMSYXE/Modified+Bench+Hip+Raises Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 6 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 6 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 6 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851448204-QHIEI019AR5GHZ794IVN/Burpees Matt Buckley - Workout 6 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 6 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1585851508595-VT2UPCOW8FDQ5TU3X6GF/Palm-to-toe-sit-ups Matt Buckley - Workout 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 6 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 6 - Standing Kick Butts - 10 reps per side https://fitasbuck.com/matt-buckley-workout-7 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631005105-Y40T3GY2FEKNWT22UCWH/Iso-Prone+Cobra Matt Buckley - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586633580295-5R3CFK3BGZHZ4CDMZC2C/Shoulder+Press+Neutral+Grip Matt Buckley - Workout 7 - Shoulder Press Neutral Grip - WEIGHT: 2- 15 LB. DBs - REPS: 10 - NOTES:- The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630789977-0FEI7MKEGG7XU2VLXG7Y/Scapular+Push+Up Matt Buckley - Workout 7 - Scapular Push Up - REPS: 15 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586637043019-F8L65YIE4F4DILX1H0G3/Underhand+Chest+Press Matt Buckley - Workout 7 - Underhand Chest Press - WEIGHT: 2- 15 Lb. DBs - REPS: 12 per side/ alternating with each rep - SETS: 4 - REST BETWEEN SETS: 30 seconds rest in between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631031266-XG06VBYXS9BEOW0H0BZV/Iso-Prone+Cobra Matt Buckley - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630964905-0YP99VE3KT02XU96DAMZ/Iso-Prone+Cobra Matt Buckley - Workout 7 - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635824373-Y5FLT8FIWS3Y3XR8A2OP/Palm-to-forearm+Moving+Plank Matt Buckley - Workout 7 - Palm-to-forearm Moving Plank - REPS: 10 - SETS: 4 - REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635795109-0VVQ9QJTCW8RSGPF37PM/Behind+the+Neck+Triceps+Extension Matt Buckley - Workout 7 - Behind the Neck Triceps Extension - WEIGHT: 15 LB. KB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630735832-WFXFW43VOLZ3RJ5PPMZG/Walkouts Matt Buckley - Workout 7 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631807928-2FZO1G6MUBTKBNTBOKU0/Incline+Bench+Press Matt Buckley - Workout 7 - Incline Bench Press - WEIGHT: 2- 15 LB. DBs - REPS: 10 - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631710054-VYNN1TYY6T9W3FH9VQXH/Bench+Chest+Press Matt Buckley - Workout 7 - Bench Chest Press - WEIGHT: 2- 15 LB. DBs - REPS: 12 - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 7 - Reach and Open - 10 reps https://fitasbuck.com/matt-kane-workout-7-2 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 7 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 7 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 7 (Copy) - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 7 (Copy) - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631807928-2FZO1G6MUBTKBNTBOKU0/Incline+Bench+Press Matt Kane - Workout 7 (Copy) - Incline Bench Press - WEIGHT: 2- 15 LB. DBs - REPS: 10 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 7 (Copy) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630789977-0FEI7MKEGG7XU2VLXG7Y/Scapular+Push+Up Matt Kane - Workout 7 (Copy) - Scapular Push Up - REPS: 15 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 7 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 7 (Copy) - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630735832-WFXFW43VOLZ3RJ5PPMZG/Walkouts Matt Kane - Workout 7 (Copy) - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 7 (Copy) - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631031266-XG06VBYXS9BEOW0H0BZV/Iso-Prone+Cobra Matt Kane - Workout 7 (Copy) - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586630964905-0YP99VE3KT02XU96DAMZ/Iso-Prone+Cobra Matt Kane - Workout 7 (Copy) - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586637043019-F8L65YIE4F4DILX1H0G3/Underhand+Chest+Press Matt Kane - Workout 7 (Copy) - Underhand Chest Press - WEIGHT: 2- 15 Lb. DBs - REPS: 12 per side/ alternating with each rep - SETS: 4 - REST BETWEEN SETS: 30 seconds rest in between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635824373-Y5FLT8FIWS3Y3XR8A2OP/Palm-to-forearm+Moving+Plank Matt Kane - Workout 7 (Copy) - Palm-to-forearm Moving Plank - REPS: 10 - SETS: 4 - REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 and 1 minute between sets 2 and 3 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 7 (Copy) - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 7 (Copy) - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586633580295-5R3CFK3BGZHZ4CDMZC2C/Shoulder+Press+Neutral+Grip Matt Kane - Workout 7 (Copy) - Shoulder Press Neutral Grip - WEIGHT: 2- 15 LB. DBs - REPS: 10 - NOTES:- The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631710054-VYNN1TYY6T9W3FH9VQXH/Bench+Chest+Press Matt Kane - Workout 7 (Copy) - Bench Chest Press (using stability ball) - WEIGHT: 2- 15 LB. DBs - REPS: 12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 7 (Copy) - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586631005105-Y40T3GY2FEKNWT22UCWH/Iso-Prone+Cobra Matt Kane - Workout 7 (Copy) - Iso-Prone Cobra - REPS: 12 with 3-count hold - SETS: 1 - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586635795109-0VVQ9QJTCW8RSGPF37PM/Behind+the+Neck+Triceps+Extension Matt Kane - Workout 7 (Copy) - Behind the Neck Triceps Extension - WEIGHT: 15 LB. KB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 7 (Copy) - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 7 (Copy) - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 7 (Copy) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 7 (Copy) - 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. https://fitasbuck.com/matt-buckley-workout-8 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640884885-TYJG628FQ1N440J6HNMR/Burpees Matt Buckley - Workout 8 - Burpees - REPS: 15 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 8 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641164995-KD2IKQ4BFBFMDGZXFTJA/Glute+Bridge+Hold Matt Buckley - Workout 8 - Glute Bridge Hold - DURATION: 45 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 8 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 8 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641007993-JLG2L7A5XBEPMHXO2Y4A/Reverse+Lunge Matt Buckley - Workout 8 - Reverse Lunge - WEIGHT: 2- 10 LB. DBs - REPS: 8 per side/ alternating with each rep (16 total) - SETS: 4 - REST BETWEEN SETS: 30 Second Rest in between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3 - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 8 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640243172-XRYIIMMXB35YAYZMNQ0G/Goblet+Squat Matt Buckley - Workout 8 - Goblet Squat - WEIGHT: 2-15 LB. KBs - REPS: 12 down on 4/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640040170-6U92D37YYI5XE4C9JSY2/ISO-Burpees Matt Buckley - Workout 8 - ISO-Burpees - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 8 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 8 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 8 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 8 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640834589-5KDA9WHJMSBNKJDOL11O/Knee-to-Stand Matt Buckley - Workout 8 - Knee-to-Stand - REPS: 15 - NOTES:- Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586640079632-4IXKDLPJBP20B46HAHZT/Toes-to-Sky+Hop Matt Buckley - Workout 8 - Toes-to-Sky Hop - REPS: 25 - NOTES: - Reach for the floor as hips move back without rounding shoulders or curving spine. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586641078545-B4MV8UNTA53155ISGVC3/Modified+Bench+Hip+Raises Matt Buckley - Workout 8 - 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. https://fitasbuck.com/matt-buckley-workout-9 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586800065426-RQQFG1R4AJMQ36502VIR/Side+Plank+Hold+-+Left+Side Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 9 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 9 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799470746-BXUK3YWKGT4OEAK5X6K7/Reach+and+Back+Jumping+Jack Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799868302-USDUYGBBTOK781YIRZA6/Hammer+Curl+w+Palm+Rotation+-+Right Matt Buckley - Workout 9 - Hammer Curl w Palm Rotation (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 9 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799779872-6BJU5VGWCPXQRGJZX9CP/Angled+Lawnmower+Rows+-+Right Matt Buckley - Workout 9 - Angled Lawnmower Rows (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587419483609-MUR7K193D3YFLRKDN9EY/Plank+Hold Matt Buckley - Workout 9 - Plank Hold - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799328094-LLCELLFIOAU774UX0U66/Plank+into+Side+Plank Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799447809-JLLF5AC142LT0JI5MYB3/Reach+and+Back+Jumping+Jack Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586800095805-NBYT48MWD58VX4AVKTIR/Side+Plank+Hold+-+Right+Side Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 9 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799363792-BF085J5O7GKV2C3ILVE6/Bilateral+Reach Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799643588-8I5UJS0XV2JKUB6Y41H1/Underhand+Row+with+Chest+Against+Stability+Ball+%E2%80%9CBench%E2%80%9D Matt Buckley - Workout 9 - Underhand Row with Chest Against Incline 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799965922-ND3HVVT5XCLYQD2J8VRA/Biceps+Curl+-+Left Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 9 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 9 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799994166-CHAHKUQ8F6WAQWUI4BPL/Biceps+Curl+-+Right Matt Buckley - Workout 9 - Biceps Curl (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 9 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 9 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 9 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799747689-RT92BF7RSUWM11CJB4R8/Angled+Lawnmower+Rows+-+Left Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 9 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799678964-IR0QU7Y9Y5F2YMVFQHD9/Resistance+Band+Overhand+Overhead+Pull+Aparts Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799835308-3WFRN8RYYW8RA8FHGETU/Hammer+Curl+w+Palm+Rotation+-+Left Matt Buckley - Workout 9 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1586799495866-AEU5HUP1JEOTIUF0NBA4/Reach+and+Back+Jumping+Jack Matt Buckley - Workout 9 - 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. https://fitasbuck.com/matt-buckley-workout-10 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167879747-FXJ64EBTRXJXKCU2G9JH/Burpees Matt Buckley - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 10 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168378620-9ZPQ8MWPCD90B0F9H2KH/Flat+Bench+Press Matt Buckley - Workout 10 - Flat Bench Press - SET 1: 25 LB KB | 10 reps per side/ 1 side at a time - SET 2: 35 LB KB | 8 reps per side/ 1 side at a time - SET 3: 25 LB KB | 10 reps per side/ 1 side at a time SET 4: 35 LB KB | 8 reps per side/ 1 side at a time - REST BETWEEN SETS: 90 seconds between sets 2 and 3/ no break in between sets 1 and 2 or 3 and 4 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 10 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 10 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167842786-OKK8MEMR2T2FME4BDZBW/Burpees Matt Buckley - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167928916-H1NKRQXUDVAYBBE1IESL/Burpees Matt Buckley - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 10 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168109143-7WXEBG4K5DYMZAWPM4RX/Forearm+Push+Ups Matt Buckley - Workout 10 - Forearm Push Ups - REPS: 10 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 10 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167782231-A9L72MNB1O95HCT1GTDA/Medicine+Ball+Overhead+Ball+Slam Matt Buckley - Workout 10 - Medicine Ball Overhead Ball Slam - REPS: 20 - NOTES:- The weight of the ball isn’t important. This is about body positioning. - Hips swing back and back remains flat on the “down” part of the exercise. - Explode from the hips as you bring the ball overhead. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168190809-QMT9NR977WV70D5GBHN9/Incline+Bench+Modified+Skull+Crusher Matt Buckley - Workout 10 - Incline Bench Modified Skull Crusher - WEIGHT: 2- 15 LB DBs - REPS: 12 - SETS: 3 - REST BETWEN SETS: 45 seconds - NOTES:- The modification here (neutral group as opposed to overhand) makes this a safer version for your elbows, shoulders, as it allows for full range of motion of the triceps. - Don’t let elbows flare out to the side. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders. - Arms should be fully extended at the end of exercise. The Dumbbells should be parallel to the ceiling. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168001192-TMWIDKYP2K8KX5MZDNNP/W+Superman+Hold Matt Buckley - Workout 10 - W Superman Hold - DURATION: 30 seconds - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 10 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587167814781-NXHABK6NZPKMXMTIPDNO/Burpees Matt Buckley - Workout 10 - Burpees - REPS: 20 - SETS: 1 - NOTES:- Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 10 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 10 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587168319069-FIBMYOT0QVKRBOLWJ5FX/Angled+Shoulder+Flies Matt Buckley - Workout 10 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 10 with 3-count hold in extension - SETS: 3 - REST BETWEEN SETS: 40 seconds - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587166916996-CM2XMWU0O8O25DDFM8SR/Walkouts Matt Buckley - Workout 10 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://fitasbuck.com/matt-buckley-workout-11 daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170415285-AYN42T8VU811TRANZWNF/Side+Lunge+to+Balance+-+Right Matt Buckley - Workout 11 - Side Lunge to Balance (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170015275-HPWOOPW36Z7PHJU8PTOM/Vertical+Leg+Extension+-+Right Matt Buckley - Workout 11 - Vertical Leg Extension (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170506722-64QAOT6LVLUC26YQH2UK/Glute+Bridge+Hold Matt Buckley - Workout 11 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 11 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 11 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170378817-9FES29GLCXDDLHQX8D2L/Side+Lunge+to+Balance+-+Left Matt Buckley - Workout 11 - Side Lunge to Balance (Left Side) - REPS: 8 per side with 2-count hold/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Keep core engaged as you take a wide step out. - Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight. -To balance: Pick a focal point, make sure your chest is up, and keep your weight on the heel of the foot on the ground. Get the leg off the ground as far in front of you/ as high off the ground as possible. Pause in balance position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170192422-3FJ56VFPO26UU8OJ5EKP/Goblet+Squats Matt Buckley - Workout 11 - Goblet Squats - WEIGHT: 35 LB KB - REPS: 10 down on 4/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 11 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 11 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 11 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170576713-AHYAJ1B6KAEF9G1PUW4J/1-legged+Glute+Bridge+-+Left Matt Buckley - Workout 11 - 1-legged Glute Bridge (Left Side) - REPS: 15 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. - Get all the way back to starting position before going into next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170125501-KBQRNZY7AKH2JD153EUJ/Deadlift Matt Buckley - Workout 11 - Deadlift - WEIGHT: 35 LB KB - REPS: 12 down on 5/ up on 1 - SETS: 3 - REST BETWEEN SETS: 45 seconds rest - NOTES: - Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Tuck your butt under your spinal column to avoid over-arching the back. 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 slightly and then complete the rep by returning to standing position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 11 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170607942-85QF5WRQNUGC8LRM6EAF/1-legged+Glute+Bridge+-+Right Matt Buckley - Workout 11 - 1-legged Glute Bridge (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 11 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170043668-W5FRDN66QALRXH7GDIIG/Toe+Taps Matt Buckley - Workout 11 - Toe Taps - REPS: 10 per side/ 1 side at a time - NOTES: - Must maintain plank position while the foot steps out to the side and back: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. - Keep legs straight, no bending of the knee. - Soft taps as you step out, light landings when you bring the foot back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 11 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587169969173-T4WIPGIO3F62L28HP1XQ/Vertical+Leg+Extension+-+Left Matt Buckley - Workout 11 - Vertical Leg Extension (Left Side) - REPS: 10 per side/ 1 side at a time - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587170244693-W1000SPP8AKQ90FC063K/Reverse+Lunge Matt Buckley - Workout 11 - Reverse Lunge - REPS: 8 per side/ alternating with each rep - SETS: 2 - REST BETWEEN SETS: 45 seconds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 11 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 11 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 11 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-workout-12 daily 0.75 2020-04-21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 12 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 12 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399770924-LVV3VM1THBW1SIKKFA2B/Resistance+Band+Underhand+Pull+Aparts Matt Buckley - Workout 12 - Resistance Band Underhand Pull Aparts - REPS: 20 with 1-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399984016-C4TETTHIY8LOB0E4IJ4N/Bent+Over+Row Matt Buckley - Workout 12 - Bent Over Row - WEIGHT: 2- 15 LB. DBs - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400231716-LA2921QYL567XFIKI9KK/Iso-Prone+Cobra+Hold Matt Buckley - Workout 12 - Iso-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587485405586-1IT8LA9HT7X0KC76YUKY/Plank+Row Matt Buckley - Workout 12 - Plank Row - WEIGHT: 2-15 LB. DBs - REPS: 6 per side/ alternating with each rep - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400146845-DRQTG6MOUDQK0L3YRE6T/Plank+Row+-+Right+Side Matt Buckley - Workout 12 - Plank Row (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399823718-N5T70UO0K4SLTDBY89XE/Dynamic+Child%E2%80%99s+Pose Matt Buckley - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 12 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 12 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 12 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 12 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399892449-XR0Z7TS6EK1CRX38V7A5/Dynamic+Child%E2%80%99s+Pose Matt Buckley - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587419837231-SIIQFR0W6K2WZEN32KU4/Burpees Matt Buckley - Workout 12 - Burpees - REPS: 12 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400294926-DC7MY6Q6H0C0JJN4LG23/Hammer+Curl+w+Palm+Rotation Matt Buckley - Workout 12 - Hammer Curl w Palm Rotation - WEIGHT: 2-15 LB. DBs - REPS: 10 up on 1/ down on 5 - NOTES: - Don’t rotate palm until the dumbbell is parallel with front of shoulder. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 12 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400020375-ZF80NO1G34KI2E44BYQ4/Bent+Over+Row+-+Underhand+Grip Matt Buckley - Workout 12 - Bent Over Row - Underhand Grip - WEIGHT: 2-15 LB DBs - REPS: 6 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587400333611-3078GAXU7ZHD2EQFGKCH/Resistance+Band+Neutral+Grip+Pull+Apart+Hold Matt Buckley - Workout 12 - Resistance Band Neutral Grip Pull Apart Hold - DURATION: 30 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 12 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587399851921-7OYS8J71BB13BFNUVIIP/Dynamic+Child%E2%80%99s+Pose Matt Buckley - Workout 12 - Dynamic Child’s Pose - REPS: 12 with 3-count hold - SETS: 1 - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 12 https://fitasbuck.com/matt-kane-workout-13 daily 0.75 2020-04-25 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848792784-2Z6RB1OA0MUFASPG1P0B/I-Hops Matt Kane - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 13 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848819447-MZ634XJYHNA5N7T3SOIF/I-Hops Matt Kane - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848721841-RW264QILJXK6DFD8E2MX/Walkouts Matt Kane - Workout 13 - Walkouts - REPS: 15 - NOTES:- Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849242513-ER3AODC5OV5LRIEOBYMU/Plank+Row+-+Left+Side Matt Kane - Workout 13 - Plank Row (Left Side) - WEIGHT: 10 LB DB - REPS: 10 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848981360-DFSO1N9CU216529G1I0G/Side+Plank+Hold+-+Right+Side Matt Kane - Workout 13 - Side Plank Hold (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 13 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 13 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 13 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 13 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 13 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 13 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 13 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848912346-UX1N8UCCVQUK7GFFONLJ/Side+Plank+Hold+-+Left+Side Matt Kane - Workout 13 - Side Plank Hold (Left Side) - DURATION: 1 minute per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848873407-01BQ6XH1QMT1XCL1MWES/Dead+Bug Matt Kane - Workout 13 - Dead Bug - REPS: 10 per side/ alternating with each rep (20) - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849289040-DNKCMC9VPB1J2793QDID/Plank+Row+-+Right+Side Matt Kane - Workout 13 - Plank Row (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848770931-90NNTNVM154Y0RWDHO86/I-Hops Matt Kane - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849488561-5KT0Q41R3AZLN114YWBY/Flat+Bench+Modified+Skull+Crushers Matt Kane - Workout 13 - Flat Bench Modified Skull Crushers - WEIGHT: 2- 15 LB DBs - REPS: 12 - SETS: 3 - REST BETWEEN SETS 30 seconds - NOTES:- Horrible name for a great exercise. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849104150-5ZXL9VKLMW3XZ24MECMP/Push+Ups Matt Kane - Workout 13 - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 13 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849141817-6XZO0Q4Y2G7SUOOP82XH/ISO-Prone+Cobra+Hold Matt Kane - Workout 13 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849536299-R6Q9P4RSZ2PZCMXDZV3Q/Biceps+Curls Matt Kane - Workout 13 - Biceps Curls - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4-count - SETS: 3 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 13 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848749768-U7U7BIDUCED6MQ4ZRY5K/Superman+with+Pull Matt Kane - Workout 13 - Superman with Pull - REPS: 10 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 13 - Hold for 10 seconds https://fitasbuck.com/matt-kane-workout-14 daily 0.75 2020-04-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005320605-6KOJHTX2161JO5OTDGSN/Reaching+Squat+Jump Matt Kane - Workout 14 - Reaching Squat Jump - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 14 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 14 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 14 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005101753-48UV62MKZ4ZEQD3T49E0/Suitcase+Deadlift Matt Kane - Workout 14 - Suitcase Deadlift - WEIGHT: 2- 15 LB DBs - REPS: 12 down on 5-count-1 count pause/ up on 1 - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 14 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588004978649-ZDLGT27SVTDN74HZAPLT/Iso-V-Burpees+-+Right+Side Matt Kane - Workout 14 - Iso-V-Burpees (Right Side - Set 2) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005433716-2OGIAJ7XSJ8MUU4H3TAI/Lunge+from+the+ground+w+DBs+-+Right+Side Matt Kane - Workout 14 - Lunge from the ground w DBs (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 14 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588004950076-8Y310K6CHAVJDN3SJ26L/Iso-V-Burpees+-+Left+Side Matt Kane - Workout 14 - Iso-V-Burpees (Left Side - Set 1) - REPS: 15 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005412808-EPQE57UQB7DTIHVCRELF/Lunge+from+the+ground+w+DBs+-+Left+Side Matt Kane - Workout 14 - Lunge from the ground w DBs (Left Side) - WEIGHT: 15 LB KB - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: No break in between sets 2 and 3/ 1 minute between sets 2 and 3 - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 14 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005006284-GE2JXRVL0XY6K8BIIVWX/Toes-to-Sky+Hop Matt Kane - Workout 14 - Toes-to-Sky Hop - REPS: 30 - NOTES: - Reach for the floor as hips move back without rounding shoulders or curving spine. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 14 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 14 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005163971-DEI3039LA9QDFL5U8IU0/Against+the+Wall+%E2%80%93+Squat Matt Kane - Workout 14 - Against the Wall – Squat - DURATION: 40 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005288351-EVL8V8RHWX8PISZ4ZX2Q/Sumo+Squat Matt Kane - Workout 14 - Sumo Squat - REPS: 10 slow - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://fitasbuck.com/matt-kane-workout-15 daily 0.75 2020-04-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 15 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 15 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006317166-UEFIF7CBZMEMRPLDFQGW/Jumping+Jacks Matt Kane - Workout 15 - Jumping Jacks - REPS: 40 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006496906-V9IUHU80ADTKJE4GC4AT/Mountain+Climbers Matt Kane - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007098167-8VJIKJDFTJ7H8R42DM2Z/Straight+Arm+Sit+Up Matt Kane - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006523719-JTI89KSM5IJLE12OSAQ9/Mountain+Climbers Matt Kane - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007138176-5N9E6GWR73RGUMPDC4RX/Leg+Raises+Hold.JPG Matt Kane - Workout 15 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007681027-5QHYWMYHR95GLJ7VU7IB/Side+Leg+Raises+with+Resistance+Band+-+Right+Side Matt Kane - Workout 15 - Side Leg Raise with Resistance Band (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007072684-5A35O0P15XT2MVATWMF4/Straight+Arm+Sit+Up Matt Kane - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 15 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006416818-L0QTF5MPWGQ2BBSEMJS9/Bilateral+Reach Matt Kane - Workout 15 - Bilateral Reach - REPS: 10 with 5-count hold/ alternating with each rep (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 15 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006288559-4DYGTACAH9Z4TWB4HAF3/Forearm+Push+Ups Matt Kane - Workout 15 - Forearm Push Ups - REPS: 12 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006383244-OJX9JG0YCP3CZHV0HZG0/Plank+into+Side+Plank Matt Kane - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 15 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 15 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 15 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 15 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007658525-GT7HUPQ8MK2Z40S125IB/Side+Leg+Raises+with+Resistance+Band+-+Left+Side Matt Kane - Workout 15 - Side Leg Raise with Resistance Band (Left Side) - REPS: 6 per side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006556769-53VHG5LMSV9ZBOF7H4AT/Mountain+Climbers Matt Kane - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://fitasbuck.com/matt-buckley-workout-13 daily 0.75 2020-04-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848873407-01BQ6XH1QMT1XCL1MWES/Dead+Bug Matt Buckley - Workout 13 - Dead Bug - REPS: 10 per side/ alternating with each rep (20) - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849141817-6XZO0Q4Y2G7SUOOP82XH/ISO-Prone+Cobra+Hold Matt Buckley - Workout 13 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849104150-5ZXL9VKLMW3XZ24MECMP/Push+Ups Matt Buckley - Workout 13 - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848749768-U7U7BIDUCED6MQ4ZRY5K/Superman+with+Pull Matt Buckley - Workout 13 - Superman with Pull - REPS: 10 with 3-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 13 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848770931-90NNTNVM154Y0RWDHO86/I-Hops Matt Buckley - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 13 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849536299-R6Q9P4RSZ2PZCMXDZV3Q/Biceps+Curls Matt Buckley - Workout 13 - Biceps Curls - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4-count - SETS: 3 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 13 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848819447-MZ634XJYHNA5N7T3SOIF/I-Hops Matt Buckley - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848721841-RW264QILJXK6DFD8E2MX/Walkouts Matt Buckley - Workout 13 - Walkouts - REPS: 15 - NOTES:- Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 13 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 13 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849488561-5KT0Q41R3AZLN114YWBY/Flat+Bench+Modified+Skull+Crushers Matt Buckley - Workout 13 - Flat Bench Modified Skull Crushers - WEIGHT: 2- 15 LB DBs - REPS: 12 - SETS: 3 - REST BETWEEN SETS 30 seconds - NOTES:- Horrible name for a great exercise. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849242513-ER3AODC5OV5LRIEOBYMU/Plank+Row+-+Left+Side Matt Buckley - Workout 13 - Plank Row (Left Side) - WEIGHT: 10 LB DB - REPS: 10 per side/ 1 side at a time - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 13 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 13 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 13 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848981360-DFSO1N9CU216529G1I0G/Side+Plank+Hold+-+Right+Side Matt Buckley - Workout 13 - Side Plank Hold (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587849289040-DNKCMC9VPB1J2793QDID/Plank+Row+-+Right+Side Matt Buckley - Workout 13 - Plank Row (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848792784-2Z6RB1OA0MUFASPG1P0B/I-Hops Matt Buckley - Workout 13 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 13 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1587848912346-UX1N8UCCVQUK7GFFONLJ/Side+Plank+Hold+-+Left+Side Matt Buckley - Workout 13 - Side Plank Hold (Left Side) - DURATION: 1 minute per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 13 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 13 - 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. https://fitasbuck.com/matt-buckley-workout-14 daily 0.75 2020-04-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005101753-48UV62MKZ4ZEQD3T49E0/Suitcase+Deadlift Matt Buckley - Workout 14 - Suitcase Deadlift - WEIGHT: 2- 15 LB DBs - REPS: 12 down on 5-count-1 count pause/ up on 1 - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 14 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 14 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005006284-GE2JXRVL0XY6K8BIIVWX/Toes-to-Sky+Hop Matt Buckley - Workout 14 - Toes-to-Sky Hop - REPS: 30 - NOTES: - Reach for the floor as hips move back without rounding shoulders or curving spine. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 14 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005288351-EVL8V8RHWX8PISZ4ZX2Q/Sumo+Squat Matt Buckley - Workout 14 - Sumo Squat - REPS: 10 slow - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 14 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005320605-6KOJHTX2161JO5OTDGSN/Reaching+Squat+Jump Matt Buckley - Workout 14 - Reaching Squat Jump - REPS: 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005412808-EPQE57UQB7DTIHVCRELF/Lunge+from+the+ground+w+DBs+-+Left+Side Matt Buckley - Workout 14 - Lunge from the ground w DBs (Left Side) - WEIGHT: 15 LB KB - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: No break in between sets 2 and 3/ 1 minute between sets 2 and 3 - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Dumbbell should be parallel with middle of your thigh the entire time. Shoulders should remain in fixed position throughout the lunge. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588004978649-ZDLGT27SVTDN74HZAPLT/Iso-V-Burpees+-+Right+Side Matt Buckley - Workout 14 - Iso-V-Burpees (Right Side - Set 2) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005163971-DEI3039LA9QDFL5U8IU0/Against+the+Wall+%E2%80%93+Squat Matt Buckley - Workout 14 - Against the Wall – Squat - DURATION: 40 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588005433716-2OGIAJ7XSJ8MUU4H3TAI/Lunge+from+the+ground+w+DBs+-+Right+Side Matt Buckley - Workout 14 - Lunge from the ground w DBs (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 14 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 14 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588004950076-8Y310K6CHAVJDN3SJ26L/Iso-V-Burpees+-+Left+Side Matt Buckley - Workout 14 - Iso-V-Burpees (Left Side - Set 1) - REPS: 15 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 14 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 14 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 14 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 14 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 14 https://fitasbuck.com/matt-buckley-workout-15 daily 0.75 2020-04-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 15 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007681027-5QHYWMYHR95GLJ7VU7IB/Side+Leg+Raises+with+Resistance+Band+-+Right+Side Matt Buckley - Workout 15 - Side Leg Raise with Resistance Band (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006556769-53VHG5LMSV9ZBOF7H4AT/Mountain+Climbers Matt Buckley - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006288559-4DYGTACAH9Z4TWB4HAF3/Forearm+Push+Ups Matt Buckley - Workout 15 - Forearm Push Ups - REPS: 12 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 15 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006383244-OJX9JG0YCP3CZHV0HZG0/Plank+into+Side+Plank Matt Buckley - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007658525-GT7HUPQ8MK2Z40S125IB/Side+Leg+Raises+with+Resistance+Band+-+Left+Side Matt Buckley - Workout 15 - Side Leg Raise with Resistance Band (Left Side) - REPS: 6 per side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 15 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 15 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006523719-JTI89KSM5IJLE12OSAQ9/Mountain+Climbers Matt Buckley - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007138176-5N9E6GWR73RGUMPDC4RX/Leg+Raises+Hold.JPG Matt Buckley - Workout 15 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 15 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 15 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006317166-UEFIF7CBZMEMRPLDFQGW/Jumping+Jacks Matt Buckley - Workout 15 - Jumping Jacks - REPS: 40 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 15 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006416818-L0QTF5MPWGQ2BBSEMJS9/Bilateral+Reach Matt Buckley - Workout 15 - Bilateral Reach - REPS: 10 with 5-count hold/ alternating with each rep (20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588006496906-V9IUHU80ADTKJE4GC4AT/Mountain+Climbers Matt Buckley - Workout 15 - Mountain Climbers - DURATION: 40 seconds - SETS: 1 - NOTES: - Be careful not to hunch your shoulders as your legs move behind you. - Don’t overthink this one. Your feet are basically switching places. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007098167-8VJIKJDFTJ7H8R42DM2Z/Straight+Arm+Sit+Up Matt Buckley - Workout 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 15 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 15 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 15 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588007072684-5A35O0P15XT2MVATWMF4/Straight+Arm+Sit+Up Matt Buckley - Workout 15 - 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. https://fitasbuck.com/matt-kane-workout-16 daily 0.75 2020-05-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560987414-WCC4CDBN3VZMF0LJJKUK/Triceps+Dip Matt Kane - Workout 16 - Triceps Dip - REPS: 12 down on 3/ up on 1 count - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561148807-T9GSA1Z00IP3A6BOZZ7B/Plank+Hold Matt Kane - Workout 16 - Plank Hold - DURATION: 1 minute - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560573912-ZQA4RGR25OZPECEGQETV/Burpees Matt Kane - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 16 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 16 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561075925-EZUO8XVNEJ9YGLPUQYPW/Plank+into+Side+Plank++-+Left+Side Matt Kane - Workout 16 - Plank into Side Plank (Left Side) - REPS: 10 per side/ 1 side at a time (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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560467360-C0Z5I0OYP0A9ZG4EM08J/Stability+Ball+W+Superman Matt Kane - Workout 16 - Stability Ball W Superman - REPS: 15 slow - NOTES: - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560540966-CZ6CJ1GS00GRREI45EGX/Burpees Matt Kane - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560913468-33L0IXFJ9Z6NPV8VOM9J/Hammer+Curl Matt Kane - Workout 16 - Hammer Curl - WEIGHT: 2- 15 LB DBs - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 16 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560884088-KIY7G9LQ7LC9VVMQ2WVR/Bent+Over+Row+-+Underhand+Grip Matt Kane - Workout 16 - Bent Over Row - Underhand Grip - WEIGHT: 2- 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560615602-JSXUG5D8Z0B6LQ2U1EWW/Burpees Matt Kane - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 16 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560643995-S5OE7E918WZMZ2IJOQUZ/Burpees Matt Kane - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 16 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560798724-M15H4O0V0IC1AERPKL6H/Neutral+Grip+Front+Raise+with+Chest+Against+Incline+Bench Matt Kane - Workout 16 - Neutral Grip Front Raise with Chest Against Incline Bench - WEIGHT: 2- 10 LB DBs - REPS: 8-10 slow - NOTES: - Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement. - Controlled movement as you return the DBs to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561112101-6SUGV2RYT39AHWX9WY5R/Plank+into+Side+Plank+-+Right+Side Matt Kane - Workout 16 - Plank into Side Plank (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560417605-XLX28YYG5FLCJQ5PW0ZF/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Kane - Workout 16 - Stability Ball Roll-Out Into Overhead Press - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588608966817-TQCX2FL91RWCG9KUTVIO/Flat+Bench+Underhand+Press Matt Kane - Workout 16 - Flat Bench Underhand Press - REPS: 12 slow - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) -Your palms are facing in the direction of the top of the body. - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 16 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 16 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 16 - Standing Kick Butts - 10 reps per side https://fitasbuck.com/matt-kane-workout-17 daily 0.75 2020-05-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561406616-DHMOB1X9VP2PO3O4WJIY/Glute+Bridge.gif Matt Kane - Workout 17 - Glute Bridge - REPS: 12 with 3-count hold - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 17 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561460663-XMRT18FZA1XZ7BPFD3EZ/Knee-to-stand Matt Kane - Workout 17 - Knee-to-stand - REPS: 15 - SETS: 4 - REST BETWEEN SETS: 30 seconds - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 17 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 17 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561592704-VCHC9B6UJEKAG4YUN57F/Deadlift+Sumo+Stance Matt Kane - Workout 17 - Deadlift Sumo Stance - WEIGHT: 2- 15 LB KBs - REPS: 12 slow - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Starting position sumo stance-- knees and toes facing away from the body-- hips are open. Tuck your butt under your spinal column to avoid overarching the back. 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 slightly and then complete the rep by returning to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 17 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561347986-2TWTF8MK7M2M97TGC6NV/Vertical+Leg+Extension Matt Kane - Workout 17 - Vertical Leg Extension - REPS: 10 per side/ alternating with each rep (20) - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 17 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561380935-2M50LPHAVBUSWLD2RKRK/Hip+Flexor+Stretch+from+Push+Up+Position Matt Kane - Workout 17 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561525869-KYTDQZZASON43TSMYXXV/Goblet+Squats Matt Kane - Workout 17 - Goblet Squats - WEIGHT: 15 LB KB - REPS: 12 down on 5-count-1 count pause/ up on 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 17 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 17 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 17 - March in Place - 10 reps per side https://fitasbuck.com/matt-kane-workout-18 daily 0.75 2020-05-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 18 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610711478-9KFBRTGCAFV902BPY50G/Plank+Hold Matt Kane - Workout 18 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588609865652-UZQ0T0H0W9UT47FGUJRP/Superman Matt Kane - Workout 18 - Superman - REPS: 12 up on 1-count/ down on 3 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610338386-NQWV0Q5Y0MT5T3Q7XV3R/Sit+Back+Hold Matt Kane - Workout 18 - Sit Back Hold - DURATION: 20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610215564-6M19ZGYGSBCIJ0N7TOOQ/Palm-to-toe-sit-ups Matt Kane - Workout 18 - Palm-to-toe-sit-ups - REPS: 6 per side/ alternating with each rep (12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 18 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610662138-Q9O7B0LMTRXJ9SG3YCQO/Bird+Dog+Hold+-+Other+Side Matt Kane - Workout 18 - Bird Dog Hold (Other Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 18 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610589078-39ZPVY8BHOXVPB1WEF2V/Bird+Dog+Hold+-+First+Side Matt Kane - Workout 18 - Bird Dog Hold (First Side) - REPS: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610038587-JDIVOGZF25NEZNLRR3G7/Plank+Jacks Matt Kane - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610115989-9T6TQT7CK8SJJP2R8NQJ/Plank+Jacks Matt Kane - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610294150-HQ8L25FYQK8UV7YZL9NC/Modified+Bench+Hip+Raises Matt Kane - Workout 18 - Modified Bench Hip Raises (Can be done on the floor) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588609830166-3U4IV7OGRKXRE87GJBVN/Walkouts Matt Kane - Workout 18 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 18 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 18 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610075657-85N3EN7Y1NM1K2NUWBQM/Plank+Jacks Matt Kane - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 18 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 18 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 18 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 18 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-workout-16 daily 0.75 2020-05-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 16 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560540966-CZ6CJ1GS00GRREI45EGX/Burpees Matt Buckley - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 16 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 16 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560913468-33L0IXFJ9Z6NPV8VOM9J/Hammer+Curl Matt Buckley - Workout 16 - Hammer Curl - WEIGHT: 2- 15 LB DBs - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 16 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560573912-ZQA4RGR25OZPECEGQETV/Burpees Matt Buckley - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560884088-KIY7G9LQ7LC9VVMQ2WVR/Bent+Over+Row+-+Underhand+Grip Matt Buckley - Workout 16 - Bent Over Row - Underhand Grip - WEIGHT: 2- 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 16 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 16 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561075925-EZUO8XVNEJ9YGLPUQYPW/Plank+into+Side+Plank++-+Left+Side Matt Buckley - Workout 16 - Plank into Side Plank (Left Side) - REPS: 10 per side/ 1 side at a time (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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 16 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560798724-M15H4O0V0IC1AERPKL6H/Neutral+Grip+Front+Raise+with+Chest+Against+Incline+Bench Matt Buckley - Workout 16 - Neutral Grip Front Raise with Chest Against Incline Bench - WEIGHT: 2- 10 LB DBs - REPS: 8-10 slow - NOTES: - Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement. - Controlled movement as you return the DBs to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560987414-WCC4CDBN3VZMF0LJJKUK/Triceps+Dip Matt Buckley - Workout 16 - Triceps Dip - REPS: 12 down on 3/ up on 1 count - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560467360-C0Z5I0OYP0A9ZG4EM08J/Stability+Ball+W+Superman Matt Buckley - Workout 16 - Stability Ball W Superman - REPS: 15 slow - NOTES: - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 16 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561112101-6SUGV2RYT39AHWX9WY5R/Plank+into+Side+Plank+-+Right+Side Matt Buckley - Workout 16 - Plank into Side Plank (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560643995-S5OE7E918WZMZ2IJOQUZ/Burpees Matt Buckley - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 16 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561148807-T9GSA1Z00IP3A6BOZZ7B/Plank+Hold Matt Buckley - Workout 16 - Plank Hold - DURATION: 1 minute - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560417605-XLX28YYG5FLCJQ5PW0ZF/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Buckley - Workout 16 - Stability Ball Roll-Out Into Overhead Press - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588608966817-TQCX2FL91RWCG9KUTVIO/Flat+Bench+Underhand+Press Matt Buckley - Workout 16 - Flat Bench Underhand Press - REPS: 12 slow - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) -Your palms are facing in the direction of the top of the body. - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 16 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 16 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588560615602-JSXUG5D8Z0B6LQ2U1EWW/Burpees Matt Buckley - Workout 16 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://fitasbuck.com/matt-buckley-workout-17 daily 0.75 2020-05-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561460663-XMRT18FZA1XZ7BPFD3EZ/Knee-to-stand Matt Buckley - Workout 17 - Knee-to-stand - REPS: 15 - SETS: 4 - REST BETWEEN SETS: 30 seconds - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 17 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 17 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 17 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 17 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 17 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561592704-VCHC9B6UJEKAG4YUN57F/Deadlift+Sumo+Stance Matt Buckley - Workout 17 - Deadlift Sumo Stance - WEIGHT: 2- 15 LB KBs - REPS: 12 slow - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Starting position sumo stance-- knees and toes facing away from the body-- hips are open. Tuck your butt under your spinal column to avoid overarching the back. 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 slightly and then complete the rep by returning to starting position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 17 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561347986-2TWTF8MK7M2M97TGC6NV/Vertical+Leg+Extension Matt Buckley - Workout 17 - Vertical Leg Extension - REPS: 10 per side/ alternating with each rep (20) - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561380935-2M50LPHAVBUSWLD2RKRK/Hip+Flexor+Stretch+from+Push+Up+Position Matt Buckley - Workout 17 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep (20) - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 17 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 17 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561406616-DHMOB1X9VP2PO3O4WJIY/Glute+Bridge.gif Matt Buckley - Workout 17 - Glute Bridge - REPS: 12 with 3-count hold - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 17 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 17 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588561525869-KYTDQZZASON43TSMYXXV/Goblet+Squats Matt Buckley - Workout 17 - Goblet Squats - WEIGHT: 15 LB KB - REPS: 12 down on 5-count-1 count pause/ up on 1 - 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. https://fitasbuck.com/matt-buckley-workout-18 daily 0.75 2020-05-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610215564-6M19ZGYGSBCIJ0N7TOOQ/Palm-to-toe-sit-ups Matt Buckley - Workout 18 - Palm-to-toe-sit-ups - REPS: 6 per side/ alternating with each rep (12 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 18 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 18 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588609865652-UZQ0T0H0W9UT47FGUJRP/Superman Matt Buckley - Workout 18 - Superman - REPS: 12 up on 1-count/ down on 3 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610038587-JDIVOGZF25NEZNLRR3G7/Plank+Jacks Matt Buckley - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610589078-39ZPVY8BHOXVPB1WEF2V/Bird+Dog+Hold+-+First+Side Matt Buckley - Workout 18 - Bird Dog Hold (First Side) - REPS: 30 seconds per side/ 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 18 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610711478-9KFBRTGCAFV902BPY50G/Plank+Hold Matt Buckley - Workout 18 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 18 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 18 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610115989-9T6TQT7CK8SJJP2R8NQJ/Plank+Jacks Matt Buckley - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 18 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 18 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610294150-HQ8L25FYQK8UV7YZL9NC/Modified+Bench+Hip+Raises Matt Buckley - Workout 18 - Modified Bench Hip Raises (Can be done on the floor) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 18 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 18 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 18 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588609830166-3U4IV7OGRKXRE87GJBVN/Walkouts Matt Buckley - Workout 18 - Walkouts - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610075657-85N3EN7Y1NM1K2NUWBQM/Plank+Jacks Matt Buckley - Workout 18 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610338386-NQWV0Q5Y0MT5T3Q7XV3R/Sit+Back+Hold Matt Buckley - Workout 18 - Sit Back Hold - DURATION: 20 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1588610662138-Q9O7B0LMTRXJ9SG3YCQO/Bird+Dog+Hold+-+Other+Side Matt Buckley - Workout 18 - Bird Dog Hold (Other Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 18 https://fitasbuck.com/matt-kane-workout-19 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 19 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059612226-BA8ZA5GCF9WE37354PY3/Stability+Ball+Plank+with+Fist+Pump Matt Kane - Workout 19 - Stability Ball Plank with Fist Pump - DURATION: 40 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059751986-U4MGU3U1XTQT5VUX4XLO/Push+Ups Matt Kane - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059924755-SGMPVQ2TX4AYYP2I790R/Chest+Press+with+Hips+Elevated++-+Left+Side Matt Kane - Workout 19 - Chest Press with Hips Elevated (Left Side) - WEIGHT: 25 LB KB - REPS: 10 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4/1 minute between 2 and 3 - NOTES: - Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set. - Easy landings and controlled movement as your arms move back to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059800895-TQQYW2HT6TIPWT8TJ19P/Push+Ups Matt Kane - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 19 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059854760-6NSJDQH5ZRYX4I71LGF7/ISO-Prone+Cobra Matt Kane - Workout 19 - ISO-Prone Cobra - DURATION: 45 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 and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 19 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 19 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060167116-RK48S99N145A6FSWI92S/Behind+the+Neck+Triceps+Extension Matt Kane - Workout 19 - Behind the Neck Triceps Extension - WEIGHT: 35 LB KB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060046367-ZZREBLVCN6B8LTBSRKDC/Underhand+Incline+Bench+Press Matt Kane - Workout 19 - Underhand Incline Bench Press - WEIGHT: 2- 15 LB DBs - REPS: 12 up on 1/ down on 5 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059718182-7KLOZNQGXQF8QL21CNU3/Push+Ups Matt Kane - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060021265-A8ZZ864ZEF01IYA6J1QS/Incline+Bench+Modified+Skull+Crusher Matt Kane - Workout 19 - Incline Bench Modified Skull Crusher - WEIGHT: 2- 15 LB DBs - REPS: 10 - NOTES:- The modification here (neutral group as opposed to overhand) makes this a safer version for your elbows, shoulders, as it allows for full range of motion of the triceps. - Don’t let elbows flare out to the side. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders. - Arms should be fully extended at the end of exercise. The Dumbbells should be parallel to the ceiling. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059587131-I0J7ABDYJWSEJP0NAV86/Stability+Ball+w+Superman Matt Kane - Workout 19 - Stability Ball w Superman - REPS: 12 - NOTES: - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 19 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060143466-S3M4AV2D98I154E7VRKS/Angled+Shoulder+Flies Matt Kane - Workout 19 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 8 slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 19 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 19 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059974785-T3ZOU9XYWKUNT2W6RVS2/Chest+Press+with+Hips+Elevated+-+Right+Side Matt Kane - Workout 19 - Chest Press with Hips Elevated (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 19 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/matt-kane-workout-20 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062378066-INUTSRO533TJZROP3XP2/Reverse+Lunge Matt Kane - Workout 20 - Reverse Lunge - REPS: 5 per side/ alternating - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062319407-I8AW8ZKEW8HWP82HZGGS/Overhead+Squat Matt Kane - Workout 20 - Overhead Squat - REPS: 12 slow - NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 20 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 20 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062645819-QIAIJXZTSCPLET3PF6U1/Glute+Bridge+Hold Matt Kane - Workout 20 - Glute Bridge Hold - DURATION: 40 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062521421-FYMW4QD129AWSPLP7N8B/Knee-to-stand+with+Hop+-+Right+Side Matt Kane - Workout 20 - Knee-to-stand with Hop (Sets 2 & 4 - Right Side) - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 20 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062267190-472RLLL6B7CJNVM35INT/Iso-Burpees Matt Kane - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 20 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 20 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062290088-C1QBGYXZY2BN96BCHU89/Burpees Matt Kane - Workout 20 - Burpees - REPS: 10 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 20 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062409975-7ZO8IEA84OY1JSR8SF60/Against+the+Wall+%E2%80%93+Squat Matt Kane - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 20 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 20 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062593618-CS0GFKJ1FH8F44JR46H7/Leg+Raise Matt Kane - Workout 20 - Leg Raise - REPS: 10 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062480858-5KVVWRHGB1B3JY49IS7U/Knee-to-stand+with+Hop+-+Left+Side Matt Kane - Workout 20 - Knee-to-stand with Hop (Sets 1 & 3 - Left Side) - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://fitasbuck.com/matt-kane-workout-21 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065979053-JCFDYIBT2HJJ7HXJ68UJ/Side+Plank+-+Left+Side Matt Kane - Workout 21 - Side Plank (Left Side) - REPS: 10 with 3-count hold up top - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065309960-OTH42QJIJ6Y8S9R0ERLH/I-Hops Matt Kane - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 21 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065918579-8VN90JTNFQYBENUV8DZ8/Incline+Bench+Biceps+Curls Matt Kane - Workout 21 - Incline Bench Biceps Curls - WEIGHT: 2- 15 LB DBs - REPS: 10 - SETS: 3 - REST 45 seconds - NOTES: - Keep shoulder blades and small of back against the bench for the entire exercise. - Keep head and neck in a neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 21 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066172526-D8KE9OAAPAESQPG80S82/T-Superman+Hold Matt Kane - Workout 21 - T-Superman Hold - DURATION : 30 seconds - NOTES:- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066317314-TI6TNDNRVA8RIGQSTM4R/Bent+Over+Row+-+Underhand+Grip+-+Right+Side Matt Kane - Workout 21 - Bent Over Row - Underhand Grip (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 21 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 21 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065884422-2CXAGEIURY3VNUV36VV3/Plank+Row Matt Kane - Workout 21 - Plank Row - WEIGHT: 2-15 LB DBs - REPS: 6 per side/ alternating with each rep - SETS: 4 - REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3 - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065277685-A5I2BLRR0AXGE217QZ9S/Stability+Ball+Thumbs+Up+Superman Matt Kane - Workout 21 - Stability Ball Thumbs Up Superman - REPS: 15 - NOTES: - Keep the arms straight and don’t let your upper traps shrug up. - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly - You can do it facing down the floor if there is no stability ball https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 21 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065835149-0RWSKH8HD4C74KEQZJTR/Resistance+Band+Overhand+Pull+Aparts+%E2%80%93+Hold Matt Kane - Workout 21 - Resistance Band Overhand Pull Aparts – Hold - REPS: 20 - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 21 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066028064-S081PK9AUNCO9JKNDSTP/Side+Plank+-+Right+Side Matt Kane - Workout 21 - Side Plank (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065380289-03YMIY1R0GTGSFK7D8W5/I-Hops Matt Kane - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065250310-FW4EJN8XK83GB0VRQVAE/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Kane - Workout 21 - Stability Ball Roll-Out Into Overhead Press - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066294883-TS7MNBBOZ5J0Y7QKNQQF/Bent+Over+Row+-+Underhand+Grip+-+Left+Side Matt Kane - Workout 21 - Bent Over Row - Underhand Grip (Left Side) - WEIGHT: 25 LB KB - REPS: 12 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 21 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065361832-KVGH4G7FAXIB39GTBS6F/I-Hops Matt Kane - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 21 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 21 https://fitasbuck.com/debbie-goldfarb-10-minute-total-body-workout daily 0.75 2020-05-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332713673-AEL0OSDMKFAPW2M6NPCE/Glute+Bridge+Hold Debbie Goldfarb - 10 Minute Total Body Workout - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Debbie Goldfarb - 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332425510-ZUDYRJ2T02I9754BVY37/Bird+Dog Debbie Goldfarb - 10 Minute Total Body Workout - Bird Dog - REPS: 5 per side with 2-count hold/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Debbie Goldfarb - 10 Minute Total Body Workout - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332482984-QONBKK2Z2UN3NFPMZ7Y3/Reaching+Squat Debbie Goldfarb - 10 Minute Total Body Workout - Reaching Squat - REPS: 10 with 2-count hold - NOTES: - Get your hips all the way back as you reach forward with your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Debbie Goldfarb - 10 Minute Total Body Workout - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332658027-6GH7OX2YLGGNA18NRR8N/Superman Debbie Goldfarb - 10 Minute Total Body Workout - Superman - REPS: 10 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Debbie Goldfarb - 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Debbie Goldfarb - 10 Minute Total Body 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Debbie Goldfarb - 10 Minute Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332597536-52US15PAZ0M7QKMSIMVN/Plank+Hold Debbie Goldfarb - 10 Minute Total Body Workout - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Debbie Goldfarb - 10 Minute Total Body Workout - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Debbie Goldfarb - 10 Minute Total Body Workout - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Debbie Goldfarb - 10 Minute Total Body Workout - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332519930-0KBE2PWCL95WFYVTMG00/Scapular+Push+Up Debbie Goldfarb - 10 Minute Total Body Workout - Scapular Push Up - REPS: 8 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Debbie Goldfarb - 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332397313-5ARTR9OT8YT4J8U6DAH1/Iso-Burpees Debbie Goldfarb - 10 Minute Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Debbie Goldfarb - 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Debbie Goldfarb - 10 Minute Total Body Workout - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Debbie Goldfarb - 10 Minute Total Body Workout - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Debbie Goldfarb - 10 Minute Total Body Workout - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Debbie Goldfarb - 10 Minute Total Body Workout https://fitasbuck.com/10-minute-total-body-workout daily 0.75 2020-05-13 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332397313-5ARTR9OT8YT4J8U6DAH1/Iso-Burpees 10 Minute Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332597536-52US15PAZ0M7QKMSIMVN/Plank+Hold 10 Minute Total Body Workout - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy 10 Minute Total Body Workout - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up 10 Minute Total Body Workout - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core 10 Minute Total Body 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332713673-AEL0OSDMKFAPW2M6NPCE/Glute+Bridge+Hold 10 Minute Total Body Workout - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332482984-QONBKK2Z2UN3NFPMZ7Y3/Reaching+Squat 10 Minute Total Body Workout - Reaching Squat - REPS: 10 with 2-count hold - NOTES: - Get your hips all the way back as you reach forward with your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332519930-0KBE2PWCL95WFYVTMG00/Scapular+Push+Up 10 Minute Total Body Workout - Scapular Push Up - REPS: 8 slow - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open 10 Minute Total Body Workout - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head 10 Minute Total Body Workout - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds 10 Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs 10 Minute Total Body Workout - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332658027-6GH7OX2YLGGNA18NRR8N/Superman 10 Minute Total Body Workout - Superman - REPS: 10 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open 10 Minute Total Body Workout - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place 10 Minute Total Body Workout - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts 10 Minute Total Body Workout - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332425510-ZUDYRJ2T02I9754BVY37/Bird+Dog 10 Minute Total Body Workout - Bird Dog - REPS: 5 per side with 2-count hold/ alternating with each rep - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps 10 Minute Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg 10 Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds 10 Minute Total Body Workout - Hold for 10 seconds https://fitasbuck.com/matt-kane-workout-19-1 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 19 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060167116-RK48S99N145A6FSWI92S/Behind+the+Neck+Triceps+Extension Matt Buckley - Workout 19 - Behind the Neck Triceps Extension - WEIGHT: 35 LB KB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 19 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059974785-T3ZOU9XYWKUNT2W6RVS2/Chest+Press+with+Hips+Elevated+-+Right+Side Matt Buckley - Workout 19 - Chest Press with Hips Elevated (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060143466-S3M4AV2D98I154E7VRKS/Angled+Shoulder+Flies Matt Buckley - Workout 19 - Angled Shoulder Flies - WEIGHT: 2- 5 LB DBs - REPS: 8 slow - NOTES: - Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position. - From there move arms away from body until palms are parallel to the floor. - Straighten arms from that position without allowing shoulders to ride up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 19 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059924755-SGMPVQ2TX4AYYP2I790R/Chest+Press+with+Hips+Elevated++-+Left+Side Matt Buckley - Workout 19 - Chest Press with Hips Elevated (Left Side) - WEIGHT: 25 LB KB - REPS: 10 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 30 seconds between 1 and 2 and 3 and 4/1 minute between 2 and 3 - NOTES: - Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set. - Easy landings and controlled movement as your arms move back to the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 19 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 19 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059718182-7KLOZNQGXQF8QL21CNU3/Push+Ups Matt Buckley - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060021265-A8ZZ864ZEF01IYA6J1QS/Incline+Bench+Modified+Skull+Crusher Matt Buckley - Workout 19 - Incline Bench Modified Skull Crusher - WEIGHT: 2- 15 LB DBs - REPS: 10 - NOTES:- The modification here (neutral group as opposed to overhand) makes this a safer version for your elbows, shoulders, as it allows for full range of motion of the triceps. - Don’t let elbows flare out to the side. The Dumbbells are outside your face and slightly behind your head. If that bothers your elbows your starting position can be with Dumbbells positioned closer to your shoulders. - Arms should be fully extended at the end of exercise. The Dumbbells should be parallel to the ceiling. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 19 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 19 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059800895-TQQYW2HT6TIPWT8TJ19P/Push+Ups Matt Buckley - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 19 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059854760-6NSJDQH5ZRYX4I71LGF7/ISO-Prone+Cobra Matt Buckley - Workout 19 - ISO-Prone Cobra - DURATION: 45 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 and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 19 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 19 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059751986-U4MGU3U1XTQT5VUX4XLO/Push+Ups Matt Buckley - Workout 19 - Push Ups - REPS: 12 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059587131-I0J7ABDYJWSEJP0NAV86/Stability+Ball+w+Superman Matt Buckley - Workout 19 - Stability Ball w Superman - REPS: 12 - NOTES: - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589059612226-BA8ZA5GCF9WE37354PY3/Stability+Ball+Plank+with+Fist+Pump Matt Buckley - Workout 19 - Stability Ball Plank with Fist Pump - DURATION: 40 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589060046367-ZZREBLVCN6B8LTBSRKDC/Underhand+Incline+Bench+Press Matt Buckley - Workout 19 - Underhand Incline Bench Press - WEIGHT: 2- 15 LB DBs - REPS: 12 up on 1/ down on 5 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://fitasbuck.com/matt-kane-workout-20-1 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 20 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062319407-I8AW8ZKEW8HWP82HZGGS/Overhead+Squat Matt Buckley - Workout 20 - Overhead Squat - REPS: 12 slow - NOTES: - The 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. - As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this. - Keep your core engaged to prevent over-arching of the back. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 20 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062645819-QIAIJXZTSCPLET3PF6U1/Glute+Bridge+Hold Matt Buckley - Workout 20 - Glute Bridge Hold - DURATION: 40 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 20 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062378066-INUTSRO533TJZROP3XP2/Reverse+Lunge Matt Buckley - Workout 20 - Reverse Lunge - REPS: 5 per side/ alternating - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062409975-7ZO8IEA84OY1JSR8SF60/Against+the+Wall+%E2%80%93+Squat Matt Buckley - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062267190-472RLLL6B7CJNVM35INT/Iso-Burpees Matt Buckley - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062290088-C1QBGYXZY2BN96BCHU89/Burpees Matt Buckley - Workout 20 - Burpees - REPS: 10 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 20 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 20 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 20 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 20 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062521421-FYMW4QD129AWSPLP7N8B/Knee-to-stand+with+Hop+-+Right+Side Matt Buckley - Workout 20 - Knee-to-stand with Hop (Sets 2 & 4 - Right Side) - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062593618-CS0GFKJ1FH8F44JR46H7/Leg+Raise Matt Buckley - Workout 20 - Leg Raise - REPS: 10 - NOTES: - Entire back of torso should be touching the floor throughout the entire exercise. Your butt never leaves the ground. - Keep your legs completely straight and feet pointed. - Controlled movement as legs return to floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 20 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 20 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 20 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589062480858-5KVVWRHGB1B3JY49IS7U/Knee-to-stand+with+Hop+-+Left+Side Matt Buckley - Workout 20 - Knee-to-stand with Hop (Sets 1 & 3 - Left Side) - REPS: 12 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://fitasbuck.com/matt-kane-workout-21-1 daily 0.75 2020-05-14 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065380289-03YMIY1R0GTGSFK7D8W5/I-Hops Matt Buckley - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065250310-FW4EJN8XK83GB0VRQVAE/Stability+Ball+Roll-Out+Into+Overhead+Press Matt Buckley - Workout 21 - Stability Ball Roll-Out Into Overhead Press - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Workout 21 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Workout 21 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Workout 21 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065277685-A5I2BLRR0AXGE217QZ9S/Stability+Ball+Thumbs+Up+Superman Matt Buckley - Workout 21 - Stability Ball Thumbs Up Superman - REPS: 15 - NOTES: - Keep the arms straight and don’t let your upper traps shrug up. - Shoulder blades should pull together and down in this position - If you start to feel too much pressure the neck as you hold this position, look down slightly - You can do it facing down the floor if there is no stability ball https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065835149-0RWSKH8HD4C74KEQZJTR/Resistance+Band+Overhand+Pull+Aparts+%E2%80%93+Hold Matt Buckley - Workout 21 - Resistance Band Overhand Pull Aparts – Hold - REPS: 20 - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Workout 21 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066317314-TI6TNDNRVA8RIGQSTM4R/Bent+Over+Row+-+Underhand+Grip+-+Right+Side Matt Buckley - Workout 21 - Bent Over Row - Underhand Grip (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Workout 21 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065884422-2CXAGEIURY3VNUV36VV3/Plank+Row Matt Buckley - Workout 21 - Plank Row - WEIGHT: 2-15 LB DBs - REPS: 6 per side/ alternating with each rep - SETS: 4 - REST BETWEEN SETS: 30 seconds between sets 1 and 2 and 3 and 4 / 1 minute between sets 2 and 3 - NOTES: - Extremely important that you bring the weights down gently to the ground after the row. - Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Workout 21 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Workout 21 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065918579-8VN90JTNFQYBENUV8DZ8/Incline+Bench+Biceps+Curls Matt Buckley - Workout 21 - Incline Bench Biceps Curls - WEIGHT: 2- 15 LB DBs - REPS: 10 - SETS: 3 - REST 45 seconds - NOTES: - Keep shoulder blades and small of back against the bench for the entire exercise. - Keep head and neck in a neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065979053-JCFDYIBT2HJJ7HXJ68UJ/Side+Plank+-+Left+Side Matt Buckley - Workout 21 - Side Plank (Left Side) - REPS: 10 with 3-count hold up top - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Workout 21 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066294883-TS7MNBBOZ5J0Y7QKNQQF/Bent+Over+Row+-+Underhand+Grip+-+Left+Side Matt Buckley - Workout 21 - Bent Over Row - Underhand Grip (Left Side) - WEIGHT: 25 LB KB - REPS: 12 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065361832-KVGH4G7FAXIB39GTBS6F/I-Hops Matt Buckley - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589065309960-OTH42QJIJ6Y8S9R0ERLH/I-Hops Matt Buckley - Workout 21 - I-Hops - REPS: 20 - SETS: 1 - NOTES: - Body should be aligned as arms move overhead. - Your fist moves toward the ground as you launch yourself off the ground. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Workout 21 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066172526-D8KE9OAAPAESQPG80S82/T-Superman+Hold Matt Buckley - Workout 21 - T-Superman Hold - DURATION : 30 seconds - NOTES:- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Workout 21 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Workout 21 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589066028064-S081PK9AUNCO9JKNDSTP/Side+Plank+-+Right+Side Matt Buckley - Workout 21 - Side Plank (Right Side) https://fitasbuck.com/judy daily 0.75 2020-05-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Judy - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985797115-5AZE6K213ED8EY20MYCE/Resistance+Band+Neutral+Grip+Pull+Apart Judy - Resistance Band Neutral Grip Pull Apart - REPS: 10 with 2-count hold - SETS: 1-3 - REST BETWEEN SETS: 45 seconds - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985558639-0V0Z9VEGXHCYA158W8FQ/Iso-Prone+Cobra Judy - Iso-Prone Cobra - REPS: 8-10 with 3-count hold - SETS: 1-3 - REST BETWEEN SETS: 45 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 and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569985939135-3M4HXYRLXST5TQ9QOTQ4/Glute+Bridge+Hold Judy - Glute Bridge Hold - DURATION: 20-30 seconds - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://fitasbuck.com/matt-kane-workout-22 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590861740996-99G79EE2D2SIMOWJVI6Y/Dynamic+Child%E2%80%99s+Pose Matt Kane - Workout 22 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862079111-WTE5R7WWBENF1ZKPKZR5/Iron+Butterfly Matt Kane - Workout 22 - Iron Butterfly - REPS: 12 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 22 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862428821-I9SUTQMSVA8NUB9FA1YM/Shoulder+Press+Neutral+Grip Matt Kane - Workout 22 - Shoulder Press Neutral Grip - WEIGHT: 2- 10 LB DBs - REPS: 12 up on 1/ down on 4 - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862116053-I3CXYF6ZE19ZS5RHDOSO/ISO-Prone+Cobra+Hold Matt Kane - Workout 22 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 22 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 22 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 22 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862502647-ULMTPYT83012XW4WBLWG/Incline+Close+Grip+DB+Press Matt Kane - Workout 22 - Incline Close Grip DB Press - WEIGHT: 15 LB DBs - REPS: 12 up on 1/ down on 5 - SETS: 3 - REST BETWEEN SETS: 1 minute - NOTES: - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862008778-10ZCU41LFUP6R6T9TYJO/Triceps+Dips Matt Kane - Workout 22 - Triceps Dips - REPS: 15 - SETS: 1 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 22 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 22 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 22 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590861890173-X8LVJTP8JENQKGT6FMXY/Triceps+Dips Matt Kane - Workout 22 - Triceps Dips - REPS: 15 - SETS: 1 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590862353549-R503Y1YXEVQK0C3O2LUA/Flat+Bench+Press Matt Kane - Workout 22 - Flat Bench Press - WEIGHT: 2-25 LB KB - REPS: 12 up on 1/ down on 5 - SETS: 3 - REST BETWEEN SETS: 1 minute - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590861791103-UCFAFHBBDE08GMVAULS4/Forearm+Push+Ups Matt Kane - Workout 22 - Forearm Push Ups - REPS: 10 - NOTES: - If you cannot push up with both arms at the same time, alternate which arm you lead with on each rep. - Careful not to let the back sag. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 22 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590861985732-WNFSSYI88DCA6KCDJHC1/Triceps+Dips Matt Kane - Workout 22 - Triceps Dips - REPS: 15 - SETS: 1 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 22 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 22 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 22 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 22 https://fitasbuck.com/matt-kane-workout-23 daily 0.75 2020-05-31 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864858654-51KYG6ZQIFDJ44663323/Glute+Bridge Matt Kane - Workout 23 - Glute Bridge - REPS: 20 - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864834585-R7C6TN7T68BIQ09DI92E/Hip+Flexor+Stretch+from+Push+Up+Position Matt Kane - Workout 23 - Hip Flexor Stretch from Push Up Position - REPS: 10 per side/ alternating with each rep - NOTES: - Soft landings on your feet - Torso should be completely elongated before you twist https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 23 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 23 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 23 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590865216919-VODKL3XJZF4AHEQ08YCA/Lunges+-+left Matt Kane - Workout 23 - Lunges (Left Side) - REPS: 6 per side/ 1 side at a time - SETS: 4 - REST BETWEEN SETS: 1 minute between 2 and 3/ no break - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590865244942-FN6Y6PCO3YJ2T0GEJ7V2/Lunges+-+right Matt Kane - Workout 23 - Lunges (Right Side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 23 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 23 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864929778-DHY5U1UQGRXL3NSFVW2L/Plank+Jacks Matt Kane - Workout 23 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590865122114-YNP5RGXCCN6TNT6R7AP3/Sumo+Goblet+Squat Matt Kane - Workout 23 - Sumo Goblet Squat - WEIGHT: 15 LB DB - REPS: 12 down on 5/ up on 1 - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 23 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590865164738-E40LTWOH645GNBJ0TOVE/Against+the+Wall+%E2%80%93+Squat Matt Kane - Workout 23 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 23 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 23 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864954060-5EH0W9KMG13N4W5SBM5F/Plank+Jacks Matt Kane - Workout 23 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 23 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864903150-JERR6DTPLRN9Y9YNQTLI/Plank+Jacks Matt Kane - Workout 23 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590865038213-TF6GVK5OMOJV0DU9QQZ5/Suitcase+Deadlift Matt Kane - Workout 23 - Suitcase Deadlift - WEIGHT: 2-15 LB DBs- REPS: 12 down on 5/ up on 1 - SETS: 3 - REST BETWEEN SETS: 30 seconds - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590864985247-9CHFHPCE62MSMJAPQFBL/Plank+Jacks Matt Kane - Workout 23 - Plank Jacks - REPS: 20 - SETS: 1 - NOTES: - Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 23 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 23 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 23 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 23 - Hold for 10 seconds https://fitasbuck.com/matt-kane-workout-24 daily 0.75 2020-05-30 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Kane - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Kane - Workout 24 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866242035-NKSAZIT3XYZQY4TNPAU0/Behind+the+Body+Resistance+Band+Pull+Apart Matt Kane - Workout 24 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866223281-2IF5WA67QPNW2JTOKSDW/Behind+the+Body+Resistance+Band+Pull+Apart Matt Kane - Workout 24 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866345223-EG057D3DD9BHR823O6XX/Pull+Overs Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866122748-WHOAT5TAMFNN3L0UBY3X/Plank+into+Side+Plank Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Kane - Workout 24 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Kane - Workout 24 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866307631-V84R6X3DNMGQK55UZ3P7/Underhand+Row+with+Chest+Against+Incline+Bench Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866393237-80GLZXMSGKWH7ZMNM0CL/Bent+Over+Row Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Kane - Workout 24 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Kane - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866503630-UTQR2JVIW8KM48R41FT7/ISO-Prone+Cobra+Hold Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Kane - Workout 24 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Kane - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Kane - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Kane - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866184816-BBJHOSTAHU3H0C38QA9A/Stability+Ball+Superman+with+Pull Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Kane - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Kane - Workout 24 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Kane - Workout 24 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866468399-QQJG32VHCYBV6C2DQUJW/Plank+Hold Matt Kane - Workout 24 - Plank Hold - DURATION: 40 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Kane - Workout 24 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Kane - Workout 24 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866266754-6RBNLQ1PPCPADS888KCP/Behind+the+Body+Resistance+Band+Pull+Apart Matt Kane - Workout 24 - 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1590866421835-ECIW5VCPD17AWCIH2M4M/Hammer+Curl Matt Kane - Workout 24 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Kane - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Kane - Workout 24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Kane - Workout 24 https://fitasbuck.com/10minute-total-body-workout daily 0.75 2020-07-09 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds 10-Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core 10-Minute Total Body 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open 10-Minute Total Body Workout - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place 10-Minute Total Body Workout - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps 10-Minute Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs 10-Minute Total Body Workout - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594234210017-JK61VZ6ED3M2WVAGE1R8/Plank+into+Side+Plank 10-Minute Total Body Workout - Plank into Side Plank - REPS: 5 per side/ alternating (total 10) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds 10-Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head 10-Minute Total Body Workout - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds 10-Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up 10-Minute Total Body Workout - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts 10-Minute Total Body Workout - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589332397313-5ARTR9OT8YT4J8U6DAH1/Iso-Burpees 10-Minute Total Body Workout - Iso-Burpees - REPS: 5 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594254005684-Z4WU914TS3LH2WNBME0U/Push+Ups 10-Minute Total Body Workout - Push Ups - REPS: 10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds 10-Minute Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1594233845077-RA3ML69MUE5XZPXQ1AS4/Squat 10-Minute Total Body Workout - Squat - REPS: 12 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg 10-Minute Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy 10-Minute Total Body Workout - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open 10-Minute Total Body Workout - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://fitasbuck.com/hw-1 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497613214-PYCJLJBFW39PI4HD8IPH/Knee+to+Stand HW 1 - Knee to Stand - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 30 seconds Notes: - Be sure to keep your shoulders back and your chest up as you move - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down - Alternate which foot you step up with first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 1 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 1 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 1 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 1 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497425458-K8TVUKJHTOR5T97E505M/Jumping+Jacks HW 1 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497684879-ITAB3WYVCHAT74GSDFBP/Glute+Bridge HW 1 - Glute Bridge - REPS: 12 with 3-count hold Notes: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497489370-JIZ0LYJYRV29BESVF44V/Plank+with+Shoulder+Taps HW 1 - Plank with Shoulder Taps - REPS: 6 per side/ alternating with each rep Notes: - Shoulders and hips aligned on the side that is stabilizing (not tapping) - Alternate which shoulder you tap first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 1 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 1 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 1 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566496919560-6O7T1JAX8QWZSOXHT3BY/Walkouts HW 1 - Walkouts - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - Make sure you get all the way out to push up position on each rep - Pause for a moment when you get there and make sure core is engaged https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497572168-7H56J7NHIN777S6CC8PQ/Jumping+Jack HW 1 - Jumping Jack - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497536389-5WQS3FHZ7CL5UQC9287R/W-Superman+Hold HW 1 - W-Superman Hold - DURATION: 30 seconds Notes: - Squeeze shoulder blades together - Try to get your thumbs as far away from the rest of the body as possible - Keep your head in a neutral position https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497764458-78ZA21F7C5I288BC8CD4/Jumping+Jacks HW 1 - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 1 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 1 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 1 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497652007-R58PDLOT72C07YZSQCVA/Iron+Butterfly HW 1 - Iron Butterfly - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - You can use the momentum of your arms and knees moving in to get your torso off the mat. - Chest forward, the body must remain at maximum length with each rep. https://fitasbuck.com/hw-2 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118440813-J9FZFITTM6XILM5PNIGM/Glute+Bridge+Hold HW 2 - Glute Bridge Hold - DURATION: 30 seconds - SETS: 1 - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118170313-SQEIO8HHYHR2Z8EK2I5H/Step+Out+From+All+Fours HW 2 - Step Out From All Fours - REPS: 10 per side with a 2-count pause on each rep/ alternating with each rep - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118704780-4AB8M3IRLSVAPCEYLDZA/Bird+Dogs HW 2 - Bird Dogs - REPS: 10 per side with 3-count hold/ 1 side at a time - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565119634055-ZTHITAGY07EM9385W479/Resistance+Band+Underhand+Pull+Apart HW 2 - Resistance Band Underhand Pull Apart - RESISTANCE BAND COLOR: Blue - REPS: 10 with 3-count hold on each rep - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118547027-CH2XZPRSJUODGL2JA5IV/Wall+Squat+Hold HW 2 - Wall Squat Hold - DURATION: 30 seconds - NOTES: - Keep blades pressed back against wall. - Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565119690746-EIE95I82E8XF6C8BIA45/Resistance+Band+Overhead+Pull+Aparts HW 2 - Resistance Band Overhead Pull Aparts - RESISTANCE BAND COLOR: Green - REPS: 10 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118120983-R9UG42LC2YFRK8JVC95A/Reaching+Squat+Jumps HW 2 - Reaching Squat Jumps - REPS: 20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118338453-8ZUXZ9HKNCT6IJYLWWDH/Wall+Squat+Hold HW 2 - Wall Squat Hold - DURATION: 30 seconds - NOTES: - Keep blades pressed back against wall. - Small of your back should be pressed against wall. Tuck your butt under your torso to make that happen. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565118633115-ULG8TJFO303472GQ1MBC/Superman+with+Pull HW 2 - Superman with Pull - REPS: 12 - SETS: 3 - REST IN BETWEN SETS: 30 seconds - NOTES: - Be sure not to crane your neck. Head should remain in a neutral position. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://fitasbuck.com/hw-3 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121256042-KHWHYEGAH486XZG857SY/Plank+Hold HW 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 3 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 3 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565126677469-M4XP22QJFQZAJJQ6R6LF/Lunges+-+Left+Side HW 3 - Lunges (left side) - REPS: 5 per side/ 1 side at time - SETS: 4 - REST IN BETWEEN SETS: 1 minute rest in between sets 2 and 3 (no rest between other sets) - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 3 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 3 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 3 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121124949-X3G3OPWSBJ8UUAS50UY2/Scapular+Push+Ups HW 3 - Scapular Push Ups - REPS: 10 slow - SETS: 1 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121749201-XK0CLHEN2RLTU1G9T9ZH/Plank+Hold HW 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121218069-00ZT2I3ZDS7AZBFYBVBK/Bodyweight+Squat HW 3 - Bodyweight Squat - RESP: 12-15 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 3 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 3 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121894763-ICBC86ZKLF6QACEG7HEL/Plank+Hold HW 3 - Plank Hold - DURATION: 30 second - SETS: 1 - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121165112-IHZC6LU73AKWZ0N1TI0K/Push+Ups HW 3 - Push Ups - REPS: 6-8 - SETS: 3 - REST IN BETWEEN SETS: 1 minute - NOTES: - Keep your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, that’s enough. - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 3 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565126834433-Y6QLGNOX86ZO3RP2HZTG/Lunges+-+right+side HW 3 - Lunges (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565121797579-WYSZ9NGLZNLLKKRFJYOU/Straight+Arm+Sit+Ups HW 3 - Straight Arm Sit Ups - REPS: 12 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: -Lead with your chest on the way up. (Don’t round shoulders) -Keep torso completely elongated. -Bend your knees as much as needed but as little as possible https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 3 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 3 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 3 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 3 https://fitasbuck.com/hw-4 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 4 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 4 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374860781-3QHHEI5AMIP1VTGMSQF4/ISO-Prone+Cobra+Hold HW 4 - ISO-Prone Cobra Hold - DURATION: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547498376-7EI8ASCOT0U8NYFPJJJE/Bilateral+Reach+Hold+-+other+side HW 4 - Bilateral Reach Hold (other side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565460103245-S8TPJLX4UO3YI6PNB1Q9/Sit+Back+Hold HW 4 - Sit Back Hold - DURATION: 20 seconds - NOTES: - Sit back as far as you can while maintaining complete core engagement - As much bend in the knees as needed - If your core starts shaking that’s okay— it means you are doing this correctly https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 4 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 4 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547139583-6VP4DEAICPB41N5T1OP0/Walkouts HW 4 - Walkouts - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374751829-Z08ZQYICJW78QJZ96QDS/Reach+and+Back+Jumping+Jacks HW 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374583497-ZTLOLUA51HPB93T015GC/Dynamic+Child%E2%80%99s+Pose HW 4 - Dynamic Child’s Pose - REPS: 10 slow - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459849091-NSO2H4ERB0UOJEWBQMMU/Hip+Flexor+Stretch+Standing HW 4 - Hip Flexor Stretch Standing (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547461347-SVPFT00WFI1SDL4Z56H2/Bilateral+Reach+Hold+-+first+side HW 4 - Bilateral Reach Hold (first side) - DURATION: 30 seconds per side - SETS: 2 - REST IN BETWEEN SETS: No break - NOTES: - Keep arms and legs straight as you reach - You will feel this in your middle back https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565375049201-0RSWP5UXW741G5ECVPS5/Reach+and+Back+Jumping+Jacks HW 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 4 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374788542-68OK7592NU9KTQRTZA2G/Palm-to-forearm+Plank HW 4 - Palm-to-forearm Plank - REPS: 6 - SETS: 2 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 4 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565547220999-0CAJHBSOGLD1QOJCCVXM/Reach+and+Back+Jumping+Jacks HW 4 - Reach and Back Jumping Jacks - REPS: 20 - SETS: 1 - NOTES: - Get your hips all the way back and keep your back flat https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 4 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 4 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565459819849-XO7LV8V96ULE8IJOSR22/Hip+Flexor+Stretch+Standing HW 4 - Hip Flexor Stretch Standing (left side) - REPS: 10 per side/ 1 side at a time (20 total) - SETS: 2 - REST IN BETWEEN SETS: No break - NOTES: - You are bending at the waist. The rest of your body should be firmly planted as you twist. - Stand up straight and take your time; slow, controlled movement https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 4 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 4 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 4 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565374998490-IEET8KH7B3CDEYC2PI9M/Leg+Raise+Hold HW 4 - Leg Raise Hold - DURATION: 20 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher https://fitasbuck.com/hw-7 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977750495-VGEYBVWZK8Q7ZY9KNF85/Iron+Butterflies HW 7 - Iron Butterflies - REPS: 15 - NOTES: - You can use the momentum of your arms and knees moving in to get your torso off the mat - Chest forward, the body must remain at maximum length with each rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 7 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 7 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565978002393-RRIUYM8DCSRP64V6PQDH/Supermans HW 7 - Supermans - REPS: 20 - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 7 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 7 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 7 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977885389-UA40WGLQAMGWHLJQHO4Z/Palm-forearm+Plank HW 7 - Palm-forearm Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977792660-FJIH81LWZ4UD5QZLJ52T/Leg+Raise+Hold HW 7 - Leg Raise Hold - DURATION: 30 seconds - NOTES: - If you start to feel discomfort in the lower back, lift your legs up a bit higher. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 7 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722626147-Y1C1KHJP2KO0L08Y6IHI/ISO-Burpee HW 7 - ISO-V Burpee - REPS: 10 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565722681788-XE7VEJMVWCX9JEVSHFVH/Plank+with+Shoulder+Taps HW 7 - Plank with Shoulder Taps - REPS: 10 per side/ alternating on each rep (20) - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 7 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 7 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977945498-ZAI11KTK1KTNZVORNMB9/Plank+Hold HW 7 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 7 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 7 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 7 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565977421658-1A5AG6KJ0EOKBRLHGU9D/Jumping+Jacks HW 7 - Jumping Jacks - REPS: 50 - SETS: 1 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://fitasbuck.com/hw-8 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160470107-72KFVZIXCMULVRMFQN9R/Lunges+-+right HW 8 - Lunges (right side) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160513857-1P0IT7U6ZNYEYP03T7V7/Glute+Bridge+Hold HW 8 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160218759-0CGC1454SVL3ET6G8H9Z/Toes-waist-sky+Hops HW 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160340254-ADK863NZX8QPR5NT8PPK/Toes-waist-sky+Hops HW 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160259930-FA4NRPLHTJVLX7MQ5LG3/Pike+into+Plank HW 8 - Pike into Plank - REPS: 10 with 3-count hold in plank position - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 8 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 8 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 8 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160708348-6N3NRBJGYHCYCABQCXYG/Superman+Hold HW 8 - Superman Hold - DURATION: 45 seconds - SETS: 1 - NOTES: - Straight arms and straight legs - Squeeze your glutes in top position - Don't crane your neck. Head should be in neutral position. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160168071-C80UVAJP2IST756Y86WO/Step+Out+from+All+Fours HW 8 - Step Out from All Fours - REPS: 10 per side with 3-count hold/ alternating with each rep (20 total reps) - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 8 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 8 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160389884-M2EG6PZVTVROSKICGQH6/Lunges+-+left HW 8 - Lunges (left side) - REPS: 6 slow per side/ 1 side at a time (12 reps per set) - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160192368-OM7WBIKL10PFMFETWIGD/Scapular+Push+Ups HW 8 - Scapular Push Ups - REPS: 12 - NOTES: - As your chest moves toward floor, squeeze shoulder blades. - As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm. - When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160644018-441DUXZFW5RP2PWH837R/Supermans HW 8 - Supermans - REPS: 12 with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - Straight arms and straight legs. - Squeeze your glutes in top position. - Don't crane your neck. Head should be in neutral position. - Controlled movement on the way back down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 8 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 8 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160545609-6WRO79TFXO1E9M473K27/Toes-waist-sky+Hops HW 8 - Toes-waist-sky Hops - REPS: 20 - SETS: 1 - NOTES: https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 8 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566160288661-MH43GHCS46UBNT6A4UAI/Behind+the+Body+Resistance+Band+Pull+Aparts HW 8 - Behind the Body Resistance Band Pull Aparts - REPS: 20 with 3-count hold - NOTES: - Arms should be as low to the ground as possible - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 8 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 8 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 8 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 8 https://fitasbuck.com/hw-10 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163049672-TJIYV64WFDH2D6FVIUBW/Bird+Dogs HW 10 - Bird Dogs - REPS: 10 per side with 2-count hold/alternating with each rep (20 total reps) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162683498-U19U13PZJFDY1SXHP5CC/Reaching+Squat+Jumps HW 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162942702-RL1ENLFOOUZLDTOCT1RR/Bodyweight+Squat HW 10 - Bodyweight Squat - REPS: 12 slow reps with 3-count hold - SETS: 3 - REST IN BETWEEN SETS: 30 seconds - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162874464-FFABWN16UER2TTNU9TVT/Reaching+Squat+Jumps HW 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 10 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566163086239-ZFQD2UIL1ZVNE6HR98EG/Plank+Hold HW 10 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 10 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 10 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162832514-L85RH9LZ9KKKIJHAE575/ISO-Prone+Cobra+Hold HW 10 - ISO-Prone Cobra Hold - DURATION: 30 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 10 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567185119086-79POAXQB3R4RX2RERG1T/Side+Plank+Hold+%28right+side%29 HW 10 - Side Plank Hold (left side) - DURATION: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 10 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 10 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162606750-KYUB185HI8YKDIOZ86KO/ISO-Burpee HW 10 - ISO-Burpee - REPS: 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162766464-PW9H7MRIVDH0Z4XB8Z3H/Push+Ups HW 10 - Push Ups - REPS: 5-8 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 10 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162646063-ILR4CEQMK47I4WYKXHXZ/Neutral+Grip+Pull+Aparts HW 10 - Neutral Grip Pull Aparts - REPS: 12 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566162983100-CVUPS66O51A98ADCEKYE/Reaching+Squat+Jumps HW 10 - Reaching Squat Jumps - REPS: 20 - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 10 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1567184179208-55S7I0GNFNDTZ9QOMBXE/Side+Plank+Hold+%28left+side%29 HW 10 - Side Plank Hold (left side) - DURATION: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 10 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 10 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 10 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 10 - Hold for 10 seconds https://fitasbuck.com/hw-12 daily 0.75 2020-08-28 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088852398-1ERQBJPY2FRAL50P8OLJ/Neutral+Grip+Resistance+Band+Pull+Apart HW 12 - Neutral Grip Resistance Band Pull Apart - REPS: 10 with 3-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HW 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HW 12 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HW 12 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088978139-SCX1NLK6OBGQRPGTMMJZ/Plank+Hold HW 12 - Plank Hold - DURATION: 30 seconds - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088695632-U6ZC8DT1Y87A41LYVG1J/W+Superman+Hold HW 12 - W Superman Hold - DURATION: 45 seconds - SETS: 1 - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088787268-J09J1P42TPNQLB2ZAMRH/Step+to+Lunge HW 12 - Step to Lunge - REPS: 5 per side/ alternating with each rep (10 total) - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HW 12 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HW 12 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HW 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HW 12 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HW 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088904757-WQL9KHRMBPMA8FF4YCP3/Bird+Dogs HW 12 - Bird Dogs - REPS: 10 per side/ alternating with each rep (20 total) - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088274847-PH9EIM4CO83OC4BLB106/Toes-to-Sky+Hop HW 12 - Toes-to-Sky Hop - REPS: 20 - NOTES: - Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can. - Swing up at the waist creating momentum with your hips to bring your body back to standing position. - Soft landings as you come back down from the hop. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HW 12 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088439123-N95TR43VBI0ZCC5BO2EY/Bodyweight+Sumo+Squats HW 12 - Bodyweight Sumo Squats - REPS: 12 with 3-count hold in squat - NOTES: - Take a wide stance. Open your hips as much as possible. Feet turned out. - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HW 12 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088233269-W3LU7FDYK5G8YXLHFRIW/Dynamic+Child%E2%80%99s+Pose HW 12 - Dynamic Child’s Pose - REPS: 10 slow - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HW 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088489563-89MAQCYMC973BGY0XIUF/Overhead+Overhand+Resistance+Band+Pull+Aparts HW 12 - Overhead Overhand Resistance Band Pull Aparts - REPS: 10 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HW 12 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HW 12 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1568401288686-7HP1ZMZTIMD8GMBC4C48/Knee-to-stand HW 12 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HW 12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088582361-43WNIC9Q1OWRFBTUE5XU/One-legged+Glute+Bridges+-+left+side HW 12 - One-legged Glute Bridges (left side) - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HW 12 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088612875-AJVDP52ICC54OMC449PB/One-legged+Glute+Bridges+-+right+side HW 12 - One-legged Glute Bridges (right side) - REPS: 10 per side/ 1 side at a time - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay - Get all the way back to starting position before going into next rep https://fitasbuck.com/welcome-package- daily 0.75 2020-09-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Welcome Package - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566756541351-8SNHZYZV4IHO0SOQTLJ2/5-17-19%2BBuckley%2B06%2B%2528426%2Bof%2B2016%2529.jpg Welcome Package https://fitasbuck.com/total-body-sample daily 0.75 2021-01-26 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Total Body Sample - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Total Body Sample - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Total Body Sample - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497572168-7H56J7NHIN777S6CC8PQ/Jumping+Jack Total Body Sample - Jumping Jack - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497613214-PYCJLJBFW39PI4HD8IPH/Knee+to+Stand Total Body Sample - Knee to Stand - REPS: 8 per side/ 1 side at a time - SETS: 4 - REST IN BETWEEN SETS: 30 seconds Notes: - Be sure to keep your shoulders back and your chest up as you move - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down - Alternate which foot you step up with first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Total Body Sample - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Total Body Sample - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Total Body Sample - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Total Body Sample - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566496919560-6O7T1JAX8QWZSOXHT3BY/Walkouts Total Body Sample - Walkouts - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - Make sure you get all the way out to push up position on each rep - Pause for a moment when you get there and make sure core is engaged https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497764458-78ZA21F7C5I288BC8CD4/Jumping+Jacks Total Body Sample - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Total Body Sample - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Total Body Sample - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Total Body Sample - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497425458-K8TVUKJHTOR5T97E505M/Jumping+Jacks Total Body Sample - Jumping Jacks - DURATION: 40 seconds - SETS: 1 Notes: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497536389-5WQS3FHZ7CL5UQC9287R/W-Superman+Hold Total Body Sample - W-Superman Hold - DURATION: 30 seconds Notes: - Squeeze shoulder blades together - Try to get your thumbs as far away from the rest of the body as possible - Keep your head in a neutral position https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497684879-ITAB3WYVCHAT74GSDFBP/Glute+Bridge Total Body Sample - Glute Bridge - REPS: 12 with 3-count hold Notes: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Total Body Sample - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497489370-JIZ0LYJYRV29BESVF44V/Plank+with+Shoulder+Taps Total Body Sample - Plank with Shoulder Taps - REPS: 6 per side/ alternating with each rep Notes: - Shoulders and hips aligned on the side that is stabilizing (not tapping) - Alternate which shoulder you tap first on each set https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Total Body Sample - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Total Body Sample - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566497652007-R58PDLOT72C07YZSQCVA/Iron+Butterfly Total Body Sample - Iron Butterfly - REPS: 10 - SETS: 3 - REST IN BETWEEN SETS: 30 seconds Notes: - You can use the momentum of your arms and knees moving in to get your torso off the mat. - Chest forward, the body must remain at maximum length with each rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Total Body Sample https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Total Body Sample - March in Place - 10 reps per side https://fitasbuck.com/homework-core-and-stability-workout daily 0.75 2021-04-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HOMEWORK - CORE AND STABILITY WORKOUT - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HOMEWORK - CORE AND STABILITY WORKOUT - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HOMEWORK - CORE AND STABILITY 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HOMEWORK - CORE AND STABILITY WORKOUT - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HOMEWORK - CORE AND STABILITY WORKOUT - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HOMEWORK - CORE AND STABILITY WORKOUT - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619492689085-CKOIULKAPQPC2EX81IC1/Plank+Hold.JPG HOMEWORK - CORE AND STABILITY WORKOUT - Plank Hold - DURATION: 30 seconds per side - NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HOMEWORK - CORE AND STABILITY WORKOUT - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HOMEWORK - CORE AND STABILITY WORKOUT - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HOMEWORK - CORE AND STABILITY WORKOUT - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1569088233269-W3LU7FDYK5G8YXLHFRIW/Dynamic+Child%E2%80%99s+Pose HOMEWORK - CORE AND STABILITY WORKOUT - Dynamic Child’s Pose - REPS: 8 slow reps with 2-count hold - NOTES: - Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619439189543-8XMNG140S35E6WVSFW1Q/Bird+Dogs.gif HOMEWORK - CORE AND STABILITY WORKOUT - Bird Dog - REPS: 8 reps per side/ alternating - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619439103021-28KJ601AB2YLIO0VVPOW/Superman+with+Pull HOMEWORK - CORE AND STABILITY WORKOUT - Superman with Pull - REPS: 10 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 the floor. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619492468740-O7J15WO1GRYW07COMTHZ/Side+Leg+Raises+with+Resistance+Band+Left+Side HOMEWORK - CORE AND STABILITY WORKOUT - Side Leg Raises with Resistance Band (Left Side) - REPS: 10 slow reps with 2-count hold on each side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HOMEWORK - CORE AND STABILITY WORKOUT - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HOMEWORK - CORE AND STABILITY WORKOUT - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HOMEWORK - CORE AND STABILITY WORKOUT - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HOMEWORK - CORE AND STABILITY WORKOUT - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HOMEWORK - CORE AND STABILITY WORKOUT - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619439144373-IM8A0GBG9LKC93F1KSM3/Glute+Bridge.gif HOMEWORK - CORE AND STABILITY WORKOUT - Glute Bridge with Resistance Band - REPS: 10 slow with 2-count hold up top - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HOMEWORK - CORE AND STABILITY WORKOUT https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1619492579694-HP08BRWLGE91DT7EWB27/Side+Leg+Raises+with+Resistance+Band+Right+Side HOMEWORK - CORE AND STABILITY WORKOUT - Side Leg Raises with Resistance Band (Right Side) - REPS: 10 slow reps with 2-count hold on each side/ 1 side at a time - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://fitasbuck.com/homework2 daily 0.75 2021-05-22 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds HOMEWORK 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open HOMEWORK 2 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place HOMEWORK 2 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694777887-T5E1M3G7177MNW2NVBJA/Side+Leg+Raises+with+Resistance+Band+LEFT.gif HOMEWORK 2 - Side Leg Raises with Resistance Band (Left Side) - REPS: 10 per side/ 1 side at a time - REST BETWEEN SETS: no rest - SETS: 2 - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core HOMEWORK 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694676835-2R3Q3STK04R1B4FFT9D7/Neutral+Grip+Pull+Apart HOMEWORK 2 - Neutral Grip Pull Apart - REPS: 10 with 2-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps HOMEWORK 2 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head HOMEWORK 2 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts HOMEWORK 2 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621695179162-VEUTN2816X0S7U3IXVSC/Dead+Bug.gif HOMEWORK 2 - Dead Bug - REPS: 5/5 with 2-count hold - NOTES: - Entire torso should be touching the floor throughout your entire set. - Keep Arms and legs straight as they extend. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds HOMEWORK 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694721319-T0CETM6J754NDHHOAFC4/Superman+with+Pull.gif HOMEWORK 2 - Superman with Pull - REPS: 8 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621695108395-9MMEZJ6K0Y647PS5JDF3/Side+Plank+Hold+-+Right+Side.jpg HOMEWORK 2 - Side Plank Hold (Right Side) - DURATION: 20 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694629975-43EIN6A07SLAF7CXHVHW/Reach+and+Back+Jumping+Jack+B.gif HOMEWORK 2 - Reach and Back Jumping Jack - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open HOMEWORK 2 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy HOMEWORK 2 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694844695-Y47MIFHASF62AQNORALF/Side+Leg+Raises+with+Resistance+Band+RIGHT.gif HOMEWORK 2 - Side Leg Raises with Resistance Band (Right Side) - REPS: 10 per side/ 1 side at a time - REST BETWEEN SETS: no rest - SETS: 2 - NOTES: - Your body should be in a straight line as you lie on your side. - Keep your legs straight as you raise them. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds HOMEWORK 2 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621694521301-WTLSCZIDA8RYCQCP39HG/Walkouts.gif HOMEWORK 2 - Walkouts - REPS:8 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs HOMEWORK 2 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1621695016310-95UY8FOFKYI8T2ZJH9W0/Side+Plank+Hold+-+Left+Side.jpg HOMEWORK 2 - Side Plank Hold (Left Side) - DURATION: 20 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up HOMEWORK 2 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg HOMEWORK 2 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds HOMEWORK 2 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-back-and-triceps-june-2021 daily 0.75 2021-06-05 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Back and Triceps June 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913560591-RB0X6LTV8Y4XPH0LPUYH/Angled+Lawnmower+Rows+-++RIGHT+ARM.gif Matt Buckley - Back and Triceps June 2021 - Angled Lawnmower Rows (Right Side) - WEIGHT: 20 LB DB - REPS:12 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913127877-KIIWFTZ9HESTTJOKB5O7/Reach+and+Back+Jumping+Jack+B.gif Matt Buckley - Back and Triceps June 2021 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Back and Triceps June 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Back and Triceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913790441-0CQMYEIPZ1MCNSKXAR0Y/Plank+into+Side+Plank+-+Left.gif Matt Buckley - Back and Triceps June 2021 - Plank into Side Plank (Left Side) - REPS: 6 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913005508-N7OPRTIV9JHJUZN3QDF4/Superman+with+Pull.gif Matt Buckley - Back and Triceps June 2021 - Superman with Pull - REPS: 15 with 2-count hold - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Back and Triceps June 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913859619-GWT1NPMA9CJQBDTKYXA7/ISO-Prone+Cobra+Hold.JPG Matt Buckley - Back and Triceps June 2021 - Iso-Prone Cobra Hold - DURATION: 30 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 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Back and Triceps June 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913612809-NTGIBN3ZILRHJQQC9EFK/Triceps+Dips.gif Matt Buckley - Back and Triceps June 2021 - Triceps Dip - REPS: 12-15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913909323-6QT9AYZZKWQD24689C20/Reach+and+Back+Jumping+Jack+B.gif Matt Buckley - Back and Triceps June 2021 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Back and Triceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Back and Triceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Back and Triceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Back and Triceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913824539-XF39UEE1X6GP7XIJ7RNC/Plank+into+Side+Plank+-+Right.gif Matt Buckley - Back and Triceps June 2021 - Plank into Side Plank - REPS: 6 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Back and Triceps June 2021 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Back and Triceps June 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913203551-JN8SLTDX4A3PSN83H3ER/Reach+and+Back+Jumping+Jack+B.gif Matt Buckley - Back and Triceps June 2021 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913716673-DFVOVAYFBQWXL5IK9B70/Reach+and+Back+Jumping+Jack+B.gif Matt Buckley - Back and Triceps June 2021 - Reach and Back Jumping Jack - REPS: 25 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913259378-8XNZB4E0SGSB1UNMIQYW/Behind+the+Neck+Triceps+Extention.gif Matt Buckley - Back and Triceps June 2021 - Behind the Neck Triceps Extension - WEIGHT: 30-35 LB DB - REPS: 12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Back and Triceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913669535-HM0FMIOUIVXIUYGY7N0J/Resistance-band-overhand-overhead-pull-aparts.gif Matt Buckley - Back and Triceps June 2021 - Resistance Band Overhand Overhead Pull Aparts - REPS: 15 with 3-count hold - NOTES: - Squeeze shoulder blades together as you pull apart. - Keep your wrists straight. - Keep your core engaged. Don’t let your pelvis come forward https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Back and Triceps June 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622913510804-I5N1750JB3O3TOF97PES/Angled+Lawnmower+Rows+-++LEFT+ARM.gif Matt Buckley - Back and Triceps June 2021 - Angled Lawnmower Rows (Left Side) - WEIGHT: 20 LB DB - REPS:12 per side/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Back and Triceps June 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622912970662-22ZVP5WL7EUUF6KW4GTM/Dynamic+Child+Pose.gif Matt Buckley - Back and Triceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Back and Triceps June 2021 https://fitasbuck.com/matt-buckley-lower-body-and-shoulders-june-2021 daily 0.75 2021-06-07 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920990864-MLUPQCCFGMR37KL1AKU6/Plank+with+Shoulder+Taps.gif Matt Buckley - Lower Body and Shoulders June 2021 - Plank with Shoulder Taps - REPS: 15/15/ alternating - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Lower Body and Shoulders June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Lower Body and Shoulders June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Lower Body and Shoulders June 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Lower Body and Shoulders June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623041907311-H7CU96GZZSYTAMSTMG64/Step+Out+from+All+Fours+2.gif Matt Buckley - Lower Body and Shoulders June 2021 - Step Out from all Fours - REPS: 10/10/ alternating - NOTES: - After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Lower Body and Shoulders June 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920653480-XD2XTHXFH5BSBI9DI8S5/Goblet+Squat.gif Matt Buckley - Lower Body and Shoulders June 2021 - Goblet Squat - WEIGHT: 30 LB DB or KB - REPS: 12-15 down slow/ explode up - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920786747-SE984HQND75K1MR3JWT2/Iso-V-Burpees+RIGHT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Iso-V-Burpees - REPS: 15 - SETS: 1 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920872273-CMK4643I230O1KIO7VZM/Reverse+Lunge+LEFT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Reverse Lunge (Left Side) - REPS: 6/6/ 1 side at a time/ 2 rounds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920832279-IPIK9L7WLOET3JGJH70X/Angled+Front+Raise+with+Chest+Against+Incline+Bench.gif Matt Buckley - Lower Body and Shoulders June 2021 - Angled Front Raise with Chest Against Incline Bench - WEIGHT: 10 LB DBs - REPS: 8-10 slow - NOTES: - Don’t raise your arms too high. Your palms shouldn’t be higher than your chest. - Keep your upper traps down; don’t let them shrug up toward your ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Lower Body and Shoulders June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920716706-Q0GLHPQJOYWQWVEJF84B/Standing+Shoulder+Press+Neutral+Grip+BOTH.gif Matt Buckley - Lower Body and Shoulders June 2021 - Shoulder Press Neutral Grip - WEIGHT: 15 LB DBs - REPS: 12 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Lower Body and Shoulders June 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Lower Body and Shoulders June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Lower Body and Shoulders June 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920449514-V9ETZRNHV52UDIDRAGDA/Glute+Bridge.gif Matt Buckley - Lower Body and Shoulders June 2021 - Glute Bridge - REPS: 15 with 2-count hold - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921007841-45UUHIOMMCQO90CMP7OE/Knee-to-stand.gif Matt Buckley - Lower Body and Shoulders June 2021 - Knee-to-stand - REPS: 15 - NOTES: - Be sure to keep your shoulders back and your chest up as you move. - Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920470321-SCIYH9AODE2JI8WMZ4KC/Glute+Bridge.gif Matt Buckley - Lower Body and Shoulders June 2021 - Glute Bridge - REPS: 15 with 2-count hold - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Lower Body and Shoulders June 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Lower Body and Shoulders June 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920938822-LVHTKIGI05CE9K0OUXHF/Iso-V-Burpees+RIGHT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Iso-V-Burpees - REPS: 15 - SETS: 1 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623041988270-YPUEXJ7OKW4N9GKN0P13/Vertical+Leg+Extention+BOTH.gif Matt Buckley - Lower Body and Shoulders June 2021 - Vertical Leg Extension - REPS: 10/10/ alternating - NOTES: - This is more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so the most important part is keeping the leg straight and get it as far back behind you as possible. - Don’t have to keep elbows locked. They can bend but only to facilitate the movement of your hips. - Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921030254-ZKPL8WTT9YNL3MXOJ2KR/Iso-V-Burpees+RIGHT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Iso-V-Burpees - REPS: 15 - SETS: 1 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Lower Body and Shoulders June 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920893264-PTFC2VIA7MFDTJ6XR14D/Reverse+Lunge+RIGHT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Reverse Lunge (Right Side) - REPS: 6/6/ 1 side at a time/ 2 rounds - NOTES: - Take a step back. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622920591681-QMA04KCNQGYVPVDCB6VT/Iso-V-Burpees+RIGHT.gif Matt Buckley - Lower Body and Shoulders June 2021 - Iso-V-Burpees - REPS: 15 - SETS: 1 - NOTES: - Keep each movement separate. Pause briefly in each position before moving on to the next one. - Place your feet down as gently as possible on each movement. - Keep your legs straight and core tight as you step out to the side. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Lower Body and Shoulders June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Lower Body and Shoulders June 2021 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Lower Body and Shoulders June 2021 https://fitasbuck.com/matt-buckley-chest-and-biceps-june-2021 daily 0.75 2021-06-07 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Chest and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921664075-UQKGNM3H3NFY99SFH9AZ/Walkouts.gif Matt Buckley - Chest and Biceps June 2021 - Walkout - REPS: 12 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Chest and Biceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921977251-356A6ZRTX53R713PLOCN/_FNF0835-ANIMATION.gif Matt Buckley - Chest and Biceps June 2021 - Flat Bench Underhand Press - WEIGHT: 20 LB DBs - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) -Your palms are facing in the direction of the top of the body. - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Chest and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Chest and Biceps June 2021 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Chest and Biceps June 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921801718-T6XXS7QNX0A1TCK060XR/Jumping+Jack.gif Matt Buckley - Chest and Biceps June 2021 - Jumping Jacks - REPS: 30 - NOTES: - Just like gym class - Make sure your arms and legs get all the way out and back. People cheat this all the time. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922064531-QJ9JVH7L5SOXIPC6QU0K/Push+Ups.gif Matt Buckley - Chest and Biceps June 2021 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Chest and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Chest and Biceps June 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922535388-R0UDKN9NM0ZRWTOHCKHC/Side+Plank+Hold+-+Left+Side.jpg Matt Buckley - Chest and Biceps June 2021 - Side Plank Hold (Left Side) - DURATION: 30 seconds per side - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623042404176-3N1YPD04ECC7GP1AXI3Z/Incline+Bench+Chest+Press.gif Matt Buckley - Chest and Biceps June 2021 - Incline Bench Chest Press - WEIGHT: 25 LB DBs - REPS: 10-12 - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Chest and Biceps June 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Chest and Biceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922033452-OJWSK5HBR8PH8ZMQGL1N/Hammer+Curl+-+BOTH.gif Matt Buckley - Chest and Biceps June 2021 - Hammer Curl - WEIGHT: 15 LB DBs - REPS: 10-12 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Chest and Biceps June 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622921828799-G2LKXZGGWLME2FHU9OI1/Push+Ups.gif Matt Buckley - Chest and Biceps June 2021 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Chest and Biceps June 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922260801-ZM4PTO40A3L90BQYFR7N/Push+Ups.gif Matt Buckley - Chest and Biceps June 2021 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922419458-YLS58YCILF0MHTKILDV4/Push+Ups.gif Matt Buckley - Chest and Biceps June 2021 - Push Ups - REPS: 10 - SETS: 1 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922479598-15X1ZXVG1I145PLVDL3K/Up+and+Over+Sit+Ups.gif Matt Buckley - Chest and Biceps June 2021 - Up and over sit ups - REPS: 10 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Chest and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922236338-UVTYHNDR72LBYXPZVZPY/Hammer+Curl+with+Palm+Rotation+-+BOTH+INTERCALATED.gif Matt Buckley - Chest and Biceps June 2021 - Hammer Curl w Palm Rotation - WEIGHT: 15 LB DB - REPS: 10 per arm/ alternating - NOTES: - Don’t rotate palm until the dumbbell is parallel with front of shoulder. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Chest and Biceps June 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922311981-MJZHS5G733CKMBDWOI13/Standing+Biceps+Curl+BOTH.gif Matt Buckley - Chest and Biceps June 2021 - Biceps Curl - WEIGHT: 20 LB DBs - REPS: 10-12 up on 1/ down on 5 - SETS: 3 - REST BETWEEN SETS: 30 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Chest and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Chest and Biceps June 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1622922683161-T1TAEG7B9APCPLSIM7NT/Side+Plank+Hold+-+Right+Side.jpg Matt Buckley - Chest and Biceps June 2021 - Side Plank Hold (Right Side) - DURATION: 30 seconds per side - 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. https://fitasbuck.com/matt-buckley-chest-tris-shouldersjune-2021 daily 0.75 2021-06-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Chest, Tris, ShouldersJune 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Chest, Tris, ShouldersJune 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979239992-G3IDX8KD1NF4CGHKGM7Y/Triceps+Dips.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Triceps Dip - REPS: 15 - NOTES: - You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip. - Hands are right outside the thighs - Keep your core tight and chest forward as you move up and down - Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Chest, Tris, ShouldersJune 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Chest, Tris, ShouldersJune 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623978886960-NTDA54GM4KQIDH3M2UIX/ISO-Prone+Cobra.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - ISO-Prone Cobra - REPS: 10 with 2-count hold - NOTES: 1) Facedown, palms facing the floor. 2) Pull your shoulder blades together and hold. 3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) 4) Hold this position for a 3-count and then release. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979400709-19A5SYDLSK270MXGNQ1J/ISO-Prone+Cobra+Hold.JPG Matt Buckley - Chest, Tris, ShouldersJune 2021 - ISO-Prone Cobra Hold - Duration: 30 seconds - SETS: 1 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Chest, Tris, ShouldersJune 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623978954059-Q4W5HLMN6UJEB6ZBJJNX/Chest+Press+w+Hips+Elevated+BOTH.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Chest Press with Hips Elevated - WEIGHT: 20 LB DBs - REPS: 10-12 - NOTES: - Don’t let your lower back sag. Keep your hips high and your glutes and core tight for the entire set. - Easy landings and controlled movement as your arms move back to the floor https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Chest, Tris, ShouldersJune 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Chest, Tris, ShouldersJune 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Chest, Tris, ShouldersJune 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Chest, Tris, ShouldersJune 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Chest, Tris, ShouldersJune 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Chest, Tris, ShouldersJune 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979310970-0QG6QZXRHDY1XE6JBDEX/Standing+Shoulder+Press+Neutral+Grip+BOTH.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Shoulder Press Neutral Grip - WEIGHT: 15 LB. DBs - REPS: 10-12 - NOTES: - The dumbells should be lined up in front of the shoulders. - Avoid letting your pelvis come forward as you press up. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623978858038-SZ7AFHOFEL9674GXA8B5/Palm-to-forearm+Moving+Plank.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Palm-to-forearm Moving Plank - REPS: 10 - NOTES: - Keep core tight the whole time, watch out for over-arching back and rounding shoulders. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979342584-GVRD1QGHGEQ2UJEDMAW7/Behind+the+Neck+Triceps+Extention.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Behind the Neck Triceps Extension - WEIGHT: 30 LB. DB - REPS: 10-12 - NOTES: - Don't let your elbows flare out as you extend your arms. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979169701-L3KVRZZJ99WCZSGY7ND3/Angled+Front+Raise+with+Chest+Against+Incline+Bench.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Angled Front Raise with Chest Against Incline Bench - WEIGHT: 10 Lb. DB - REPS: 8 slow - NOTES: - Don’t raise your arms too high. Your palms shouldn’t be higher than your chest. - Keep your upper traps down; don’t let them shrug up toward your ears. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979213575-Q1MYGR771GZBNOQL9I0R/Flat+Bench+Press.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Flat Bench Press - WEIGHT: 25 LB. DBs - REPS: 10-12 slow - NOTES: - Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands s hould be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) - As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other. - Slowly return to starting position. (This is actually the most important part of the exercise.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Chest, Tris, ShouldersJune 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623979140809-XI6ICPJM0HSP96JWVFAN/Underhand+Incline+Bench+Press.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Underhand Incline Bench Press - WEIGHT: 15 LB DBs - REPS: 10-12 - NOTES: - Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body. - Entire back side of the body should be touching the bench including shoulder blades and small of back. So abs should be drawn in and glutes squeezed. - Arms extend straight up. Be careful not to let Shoulder start rotating as you press. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Chest, Tris, ShouldersJune 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623978995386-4F756MAIPI34CRWJZZM0/Resistance+Band+Neutral+Grip+Pull+Aparts.gif Matt Buckley - Chest, Tris, ShouldersJune 2021 - Resistance Band Neutral Grip Pull Apart - REPS: 10 with 1-count hold - NOTES: - Keep wrists straight and squeeze your shoulder blades together https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Chest, Tris, ShouldersJune 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Chest, Tris, ShouldersJune 2021 - Palms Out and Up - 10 reps https://fitasbuck.com/matt-buckley-lower-body-and-core-june-2021 daily 0.75 2021-06-19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Lower Body and Core June 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981410658-TRI1DSJ3NUVVQL2GGTCF/Burpees.gif Matt Buckley - Lower Body and Core June 2021 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Lower Body and Core June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Lower Body and Core June 2021 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Lower Body and Core June 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Lower Body and Core June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981461896-N0WJ0IPYI5C2ODHS6O3T/Suitcase-Deadlift.gif Matt Buckley - Lower Body and Core June 2021 - Suitcase Deadlift - WEIGHT: 15 LB. DBs - REPS: 12 - NOTES: - This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground - Hips move back as the torso moves forward - Keep belly button drawn in (tight abs) and back flat - If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Lower Body and Core June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Lower Body and Core June 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981219041-D0XNSFH7962TNIOY23NY/Sumo+Goblet+Squat.gif Matt Buckley - Lower Body and Core June 2021 - Sumo Goblet Squat - WEIGHT: 30 LB DB or KB - REPS: 12-15 down slow/ explode up - SETS: 3 - REST BETWEEN SETS: 45 seconds - NOTES: - Before you start, open your hips so your feet end up in a turned out position. - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981496807-7VJDO4C0UAAWYEORYTBK/Glute+Bridge+Hold.jpg Matt Buckley - Lower Body and Core June 2021 - Glute Bridge Hold - DURATION: 30 seconds - NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Lower Body and Core June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981556770-SQYVYX62OANJKB6K06N5/Burpees.gif Matt Buckley - Lower Body and Core June 2021 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Lower Body and Core June 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Lower Body and Core June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Lower Body and Core June 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981361327-HBKLZEICROEKYADW9WIH/Lunges+-+left.gif Matt Buckley - Lower Body and Core June 2021 - Lunges (Left Side) - REPS: 8/8/ 1 side at a time/ 2 rounds - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981131743-HF3XEE85X9BK8GCGCT58/Bird+Dogs.gif Matt Buckley - Lower Body and Core June 2021 - Bird Dog - REPS: 8/ 8/ alternating - 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. - Don’t rush. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981182379-3ST44K2FXYO0O3I4XZ4I/Burpees.gif Matt Buckley - Lower Body and Core June 2021 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981384854-6CDTK2KE59BZD77P4XZJ/Lunges+-+right.gif Matt Buckley - Lower Body and Core June 2021 - Lunges (Right Side) - REPS: 8/8/ 1 side at a time/ 2 rounds - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981334581-J1KAFB9KK7P2QSQAT9OY/Plank+with+Shoulder+Taps.gif Matt Buckley - Lower Body and Core June 2021 - Plank with Shoulder Taps - REPS: 10/10/ alternating - NOTES: - Shoulders and hips aligned on the side that is stabilizing (not tapping.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Lower Body and Core June 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Lower Body and Core June 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981305090-V3YJZN8HMJE6JYJHWJDU/Burpees.gif Matt Buckley - Lower Body and Core June 2021 - Burpees - REPS: 15 - SETS: 1 - NOTES: - Burpees suck and that’s why they are effective. - Easy landings if possible and keep it moving. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623981153177-AYDP179JM8JDUWA1SQIQ/Reaching+Squat+Jump+3.gif Matt Buckley - Lower Body and Core June 2021 - Reaching Squat Jump - REPS: 15 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Lower Body and Core June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Lower Body and Core June 2021 - Hold for 10 seconds https://fitasbuck.com/matt-buckley-back-and-biceps-june-2021 daily 0.75 2021-06-19 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Matt Buckley - Back and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Matt Buckley - Back and Biceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Matt Buckley - Back and Biceps June 2021 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623982790009-HLZH5382UA2QXE2C6XFD/Walkouts.gif Matt Buckley - Back and Biceps June 2021 - Walkout - REPS: 10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983376790-HAETQ1X4NROHLQLE54BD/Up+and+Over+Sit+Ups.gif Matt Buckley - Back and Biceps June 2021 - Up and Over Sit Ups - REPS: 10-12 - SETS: 1 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Matt Buckley - Back and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983569708-5MZZXV3NUXGXWFN5471N/Side+Plank+-+Right+Side.gif Matt Buckley - Back and Biceps June 2021 - Side Plank (Right Side) - REPS: 10/10/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Matt Buckley - Back and Biceps June 2021 - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Matt Buckley - Back and Biceps June 2021 - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Matt Buckley - Back and Biceps June 2021 - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983313892-Y99G2IJTBULWK16K0WYK/Underhand+Row+with+Chest+Against+Incline+Bench.gif Matt Buckley - Back and Biceps June 2021 - Underhand Row with Chest Against Incline Bench - WEIGHT: 20-25 LB. DB - REPS: 10-12 - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983085527-DCY2F3BYFNN7XT15T9ND/Up+and+Over+Sit+Ups.gif Matt Buckley - Back and Biceps June 2021 - Up and Over Sit Ups - REPS: 10-12 - SETS: 1 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983546400-ZI943QVYRCOBYSATX83T/Side+Plank.gif Matt Buckley - Back and Biceps June 2021 - Side Plank (Left Side) - REPS: 10/10/ 1 side at a time - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Matt Buckley - Back and Biceps June 2021 - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623982814980-AEUVPE8XZ6GISFDSVI6G/W+Superman.gif Matt Buckley - Back and Biceps June 2021 - W Superman - REPS: 15 with 2-count hold - NOTES: - Keep head in neutral position. - Thighs stay down when your upper body is up. - Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Matt Buckley - Back and Biceps June 2021 - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Matt Buckley - Back and Biceps June 2021 - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Matt Buckley - Back and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623982999741-D1F5AVQRL40G3JO8SPHT/Up+and+Over+Sit+Ups.gif Matt Buckley - Back and Biceps June 2021 - Up and Over Sit Ups - REPS: 10-12 - SETS: 1 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623982871865-6YEBR1ZV3NZEHEXNLA78/Up+and+Over+Sit+Ups.gif Matt Buckley - Back and Biceps June 2021 - Up and Over Sit Ups - REPS: 10-12 - SETS: 1 - NOTES: - You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back. - You should end up in a seated position with your palms at your side. Your torso should be at maximum length. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983434712-GC9QGGD0W3VCLXT35UJ7/Hammer+Curl+-+BOTH.gif Matt Buckley - Back and Biceps June 2021 - Hammer Curl - WEIGHT: 15 LB. DBs - REPS: 12 slow with 2-count hold up top - SETS: 3 - REST BETWEENS SETS: 45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1624111793677-WEZR6ST6N48XQF8K3XHV/Neutral+grip+%28palms+facing+in%29+Row+with+Chest+Against+Incline+Bench.gif Matt Buckley - Back and Biceps June 2021 - Neutral grip Row with Chest Against Incline Bench - WEIGHT: 20-25 LB. DB - REPS: 10-12 - SETS: 3 - REST BETWEEN SETS: 30-45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Matt Buckley - Back and Biceps June 2021 - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Matt Buckley - Back and Biceps June 2021 - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983194678-UAC14QDHX58JGZOMAIV4/Standing+Biceps+Curl+BOTH.gif Matt Buckley - Back and Biceps June 2021 - Biceps Curls - WEIGHT: 15 LB. DBs - REPS: 12 up on 1/ down on 5-count - SETS: 3 - REST BETWEEN SETS: 45 seconds - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Matt Buckley - Back and Biceps June 2021 - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Matt Buckley - Back and Biceps June 2021 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1623983638214-C1IABAYU0IV291CJK5S2/T+Superman+Hold.JPG Matt Buckley - Back and Biceps June 2021 - T-Superman Hold - DURATION: 30 seconds - NOTES: - Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat. - Squeeze your shoulder blades together as arms move back behind you in the up position. - 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. https://fitasbuck.com/homework-total-body-workout daily 0.75 2021-09-04 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721174665-HPTI2SPAC3UKN3TADHWI/Lunges+-+left.gif Homework - Total Body Workout - Lunges (Left Side) - REPS: 5/5/ 2 rounds - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114919046-PP0FQJASS6M6JCYHNE00/Reach+and+Open Homework - Total Body Workout - Reach and Open - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114991960-IH8NY5C17RVTB47GYG7N/March+in+Place Homework - Total Body Workout - March in Place - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721051079-WNAC1GHN3U9X79T1TD4H/Body+Weight+Squat.gif Homework - Total Body Workout - Bodyweight Squat (band around ankles) - REPS: 15 - NOTES: - The 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.) - Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721148786-33AXX0FZ2XF514UWCOQE/Superman+with+Pull.gif Homework - Total Body Workout - Superman with Pull - REPS: 12 with 2-count pause - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721215271-BGLYH99JARJEURT9S1B8/Lunges+-+right.gif Homework - Total Body Workout - Lunges (Right Side) - REPS: 5/5/ 2 rounds - NOTES: - Keep your upper body aligned: chest up: shoulders aligned with hips. - Don’t worry about getting all the way down to the ground. Go as far as you can without compromising upper body positioning. - Avoid knees-over toes by squeezing glutes as you move up and down. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116589635-BZA6ZCO3OE143O1W816A/Hold+for+10+seconds Homework - Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114960989-HTZCKLKY9FHDCSBYCHL3/Palms+Out+and+Up Homework - Total Body Workout - Palms Out and Up - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721019890-NF6M6U4E24TWTE4UWS5N/Push+Ups.gif Homework - Total Body Workout - Push Up - REPS: 8-10 - NOTES: - Your weight back toward your heels to keep lower body stable. - If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get - Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630720917704-OYLWXQQDXCGR628T8MQH/Reach+and+Back+Jumping+Jack+B.gif Homework - Total Body Workout - Reach and Back Jumping Jack - REPS: 15-20 - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115066753-I99V8SD78ZWG2GNJGFFO/Wide+Stance+Inside+Heel+Taps Homework - Total Body Workout - 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116459011-T4M27YJAVDTT8AK5DZDH/Reach+Under+and+Open Homework - Total Body Workout - Reach Under and Open - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116633362-ZQAHWB3SCKO8R63FMU6B/Hold+for+10+seconds Homework - Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647997-E4HPSJOYHPZCLM83DBW8/5-17-19+Buckley+06+%281333+of+2016%29.jpg Homework - Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115647010-SCHHOVU44BXT6FM037VL/5-17-19+Buckley+06+%281336+of+2016%29.jpg Homework - Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115672076-JZXZPFNRUMDVG4QH0SSS/5-17-19+Buckley+06+%281342+of+2016%29.jpg Homework - Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721277062-8BHL9NQY2ABAR7EAYRDG/Upside+Down+Turtle.gif Homework - Total Body Workout - Upside Down Turtle - REPS: 10 - NOTES: - The entire back side of your body should be touching the floor - Bend your knees and bring them in toward your midsection. - Hug outside of shins and pull in toward body. - Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.) https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113938078-XK7J2PTGKH5HQJOWROSS/X+Behind+the+head Homework - Total Body Workout - X Behind the head - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1630721318336-PIZUTH4ACHZS0MVMR27G/Glute+Bridge.gif Homework - Total Body Workout - Glute Bridge - REPS: 15 - NOTES: - Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116490984-ZC0F3R1TKQT1A0UFOOCI/Knee+Roll+Overs Homework - Total Body Workout - Knee Roll Overs - REPS: 5 per side (10 in total) with 3-count hold https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116670553-VSPYM6NI0BG9U3VSSQDP/Hold+for+10+seconds Homework - Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565113803933-VY7IZ0LI36UDUE5RDOZS/How+to+engage+your+core Homework - Total Body 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. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115031955-SV2TVAHHWCUCO5IKCIER/Standing+Kick+Butts Homework - Total Body Workout - Standing Kick Butts - 10 reps per side https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1566496919560-6O7T1JAX8QWZSOXHT3BY/Walkouts Homework - Total Body Workout - Walkouts - REPS: 8-10 - NOTES: - Start from standing position with knees and toes facing forward. - Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged. - Be sure to return to a full stand before going into the next rep. https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565114055578-X955APCAE2GW6QU7VKBZ/This+Guy Homework - Total Body Workout - This Guy - 10 reps https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565116541249-JVE5DCLQG5B0GZX26WFQ/Hold+for+10+seconds Homework - Total Body Workout - Hold for 10 seconds https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115891815-W69DTOGFCR7E0MSTB00K/5-17-19+Buckley+06+%281312+of+2016%29.jpg Homework - Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115892060-KRVQUH5XR9EZSUBS3G3Z/5-17-19+Buckley+06+%281318+of+2016%29.jpg Homework - Total Body Workout https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1565115916681-L2WLC94GWN7QZUCY8LF7/5-17-19+Buckley+06+%281322+of+2016%29.jpg Homework - Total Body Workout https://fitasbuck.com/products daily 0.75 2020-06-09 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1562954405602-1XP7Q86UC4CTHV2ENE7L/5-17-19+Buckley+06+%281880+of+2016%29.jpg Products https://fitasbuck.com/products/digital-personal-training-monthly-package monthly 0.5 2019-10-24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564516223698-IDAVTVSC0WOGECXK9NPA/fitasbuck_digital-training-monthly.png Products - Digital Personal Training - 1 Month https://fitasbuck.com/products/digital-personal-training-3-month-package monthly 0.5 2019-10-24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564516301058-28OP3ZF719QSG8IZPTOX/fitasbuck_digital-training-3months.png Products - Digital Personal Training - 3 Month Package https://fitasbuck.com/products/digital-personal-training-6-month-package monthly 0.5 2019-12-18 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564516373573-DGCM8K52O64NR4EEEBGX/fitasbuck_digital-training-6months.png Products - Digital Personal Training - 6 Month Package https://fitasbuck.com/products/personal-training-1-session monthly 0.5 2020-07-17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1564516489487-JPWMU1NP6TTDQ50K91C1/fitasbuck_in-person-personal-training-1session.png Products - Personal Training - 1 Session https://fitasbuck.com/products/personal-training-20-sessions monthly 0.5 2021-01-11 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595013889357-V24GCZHFEE8HBA9JVATV/2.png Products - Personal Training - 20 Sessions https://fitasbuck.com/products/personal-training-10-sessions monthly 0.5 2020-07-17 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1595013872971-Z7O0K3YO842UNGW7LOZN/1.png Products - Personal Training - 10 Sessions https://fitasbuck.com/products/buck-up monthly 0.5 2019-12-27 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1576694398910-L1D1XE1YEFQ4HNZUM7N3/Welcome+Package.png Products - The Buck Up Program https://fitasbuck.com/products/streaming-personal-training monthly 0.5 2020-06-24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1589910419311-E6DONWJ4Q42TGY1VNNJ9/STREAMING+PERSONAL+TRAINING+-+WEBSITE.png Products - Streaming Personal Training https://fitasbuck.com/products/streaming-personal-training-4-sessions monthly 0.5 2020-06-24 https://images.squarespace-cdn.com/content/v1/5d24e9a767b6020001f9fb3a/1591669116378-U3SSEKV8N6DS7RL5DFHQ/STREAMING+PERSONAL+TRAINING+-+WEBSITE.png Products - Streaming Personal Training - 4 Sessions