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BUCKLEY SHOOT 01 (12 of 241).jpg

Jay - 5-14-18

 

Hi Jay!

Here is your workout for May 14th, 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

- Superset: Reach Under and Open from All Fours x Reach and Back Jumping Jacks

- Sets: 1

- Rest in Between Exercises: No break

Reach Under and Open from All Fours

Reach Under and Open from All Fours

- Reps: 10 per side/ alternating with each rep (20 total)

Notes:

- Keep your body squared off and avoid rounding shoulders, keep core tight.

Reach and Back Jumping Jack

Reach and Back Jumping Jacks

- REPS: 10

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

PART #02

Resistance Band Underhand Pull Aparts

Resistance Band Underhand Pull Aparts

- Reps: 12-15 with 3-count hold on the pull apart

- Sets: 1

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

PART #03

Chest Press - Underhand

Chest Press - Underhand

- Weight: 2-5 Lbs DBs

- Reps: 10-12 slow

- Sets: 3

- Rest in Between Sets: 1 minute

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

PART #04

Shoulder Press Neutral Grip

Shoulder Press Neutral Grip

- Weight: 2-5 Lbs DBs

- Reps: 8-10

- Sets: 3

- Rest in Between Sets: 1 minute

Notes:

- The dumbells should be lined up in front of the shoulders.

- Avoid letting your pelvis come forward as you press up.

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

PART #05

Biceps Curls

Biceps Curls

- Weight: 2-5 Lbs DBs

- Reps: 6 per side/ alternating with each rep (12 total)

- Sets: 3

- Rest in Between Sets: 30 seconds

Notes:

- Most important and overlooked part of a biceps curl is the way down. Make sure you bring your arm all the way down to your side in between each rep.

AFTER LAST SET, GO DIRECTLY INTO...

Bird Dogs

Bird Dogs

- Reps: 10 per side (20 total) with a 3-second pause as you are fully extended

- Sets: 2

- Rest in Between Sets: 30 seconds

Notes:

- Be sure not to round your shoulders. From all 4’s draw in your left arm/right leg toward your midsection and extend them straight out in front-behind. Repeat that action using your right arm/left leg.


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.