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BUCKLEY SHOOT 01 (190 of 241).jpg

Jay - 5-18-18

 

Hi Jay!

Here is your workout for May 18th, 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: 10

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Jumping Jacks

Jumping Jacks

- REPS: 10

- SETS: 1

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

PART #03

Stability Ball Pass

Stability Ball Pass

- REPS: 5

- SETS: 3

- REST IN BETWEEN SETS: 45 seconds

Notes:

- 1 reps = a complete pass from hands to feet and back to hands.

- Your head, neck, shoulders, and entire torso stay down the entire time.

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Jumping Jack

Jumping Jacks

- REPS: 10

- SETS: 1

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

PART #05

- SUPERSET: Sit Backs x Glute Bridge

- SETS: 3

- REST IN BETWEEN EACH EXERCISE: 30 seconds

Sit Backs

Sit Backs

- REPS: 8 with 3-count hold

Notes:

- Elongated torso, head in neutral position, chest forward, flat back. Your arms extended out in front of you.

- Be sure arms are below your chest so your shoulders aren’t raised.

- If your neck starts to tense up, look down a bit.

- You never want to crane your neck way back as if you are being attacked by birds or something.

- Don’t worry about how far back you can sit back. The second you start compromising form, you’ve gone too far.

Glute Bridge

Glute Bridge

- REPS: 10

AFTER LAST SET, GO DIRECTLY INTO...

PART #06

Jumping Jacks

Jumping Jacks

- REPS: 10

SETS: 1

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

PART #07

- SUPERSET: Plank Hold on Bench x Supermans

- SETS: 1

- NO BREAKS!

Plank Hold on Bench

Plank Hold on Bench

- DURATION: 30 seconds

Notes:

- Watch out for sagging back and rounding shoulders. Remember to breathe.

Supermans

Supermans

- REPS: 12-15


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.