UPPER BODY
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
- SUPERSET: Chest Press lying on the floor x Biceps Curl
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
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.
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
- SUPERSET: Angled Lawnmower Rows x Triceps Dip
- SETS: 4
- REST IN BETWEN SETS: 1 minute break in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4
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.
Angled Lawnmower Rows
(right side)
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
- SUPERSET: Side Plank Hold x Plank Hold x W Superman Hold
- SETS: 2
- REST IN BETWEEN SETS: No Breaks
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.
Side Plank Hold
(right side)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.