Questions or comments? 

Use this form and I'll get back to you ASAP. 

Name
Name
         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

BUCKLEY SHOOT 01 (19 of 241).jpg

Jay - 5-16-18

 

Hi Jay!

Here is your workout for May 16th, 2018.

Remember to text me when you finish.

Have fun!

Michael


KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT

Engaging 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.


WARM UP

X Behind the Head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Buts

Standing Kick Butts

- 10 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps per side

AND THEN GO DIRECTLY INTO...

PART #01

Walkouts

Walkouts

- REPS: 6

- SETS: 2

- REST IN BETWEEN SETS: 30 seconds

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Reach and Back Jumping Jack

Reach and Back Jumping Jacks

- REPS: 10

- SETS: 1

AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #03

ISO_Burpees

ISO Burpees

- REPS: 10

- SETS: 2

- REST IN BETWEEN BREAKS: 30 seconds

Notes:

- Keep each movement separate. Give a slight pause in each position before moving on to the next one.

- Try to place your feet down as gently as possible.

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Reach and Back Jumping Jack

Reach and Back Jumping Jacks

- REPS: 10

- SETS: 1

AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #05

- SUPERSET: Against the Wall - Bend and Reach x Wall Squat Hold

- SETS: 3

- REST IN BETWEEN EACH EXERCISE: 30 seconds

Against the Wall - Bend and Reach

Against the Wall - Bend and Reach

- REPS: 10 with 3-count hold

Wall Squat Hold

Wall Squat Hold

- DURATION: 30 seconds

Notes:

Be sure feet are out far enough in front of body that knees are not over your toes.

AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #06

Reach and Back Jumping Jack

Reach and Back Jumping Jacks

- REPS: 10

- SETS: 1

AFTER LAST SET, REST 30 SECONDS AND THEN GO INTO...

PART #07

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 30 seconds

- 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.


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

Reach Under and Open

- REPS: 5 per side (10 in total) with 3-count hold

Knee Roll Overs

Knee Roll Overs

- REPS: 5 per side (10 in total) with 3-count hold

Childs Pose I

Hold for 10 seconds

5-17-19 Buckley 06 (1183 of 2016).jpg

Hold for 10 seconds

Scapular Push Ups Hold II

Hold for 10 seconds

Childs Pose I

Hold for 10 seconds


Great work!

Remember to check-out with me.