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5-17-19 Buckley 06 (1823 of 2016).jpg

Jay - 7-08-19

 

Hi Jay!

Here is your workout for July 8th, 2019.

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: Stability Ball Rollout Into Overhead Press x Plank into Side Plank

- SETS: 2

- REST IN BETWEEN SETS: No breaks

Stability Ball Roll-Out Until Overhead Press

Stability Ball Roll-Out Until Overhead Press

- REPS: 10

Plank into Side Plank

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.

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Reaching Squat Jumps

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.

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

PART #03

- SUPERSET: Neutral Grip Row with Chest Against Incline Bench x Incline Bench Underhand Press

- SETS: 3

- REST IN BETWEEN SETS: 45 seconds

Neutral Grip Row with Chest Against Incline Bench

Neutral Grip Row with Chest Against Incline Bench

- WEIGHT: 2- 30 LB DBs

- REPS: 12

Incline Bench Underhand Press

Incline Bench Underhand Press

- WEIGHT: 2- 30 LB DBs

- REPS: 12

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Reaching Squat Jumps

Reaching Squat Jumps

- REPS: 10

- 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.

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

PART #05

- SUPERSET: Shoulder Press x Biceps Curls

- SETS: 3

- REST IN BETWEEN SETS: No breaks

Shoulder Press

Shoulder Press

- WEIGHT: 2- 15 LB DBs

- REPS: 12

Biceps Curls

Biceps Curls

- WEIGHT: 2-15 LB DBs

- REPS: 12

AFTER LAST SET, GO DIRECTLY INTO...

Reaching Squat Jumps

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.

AFTER LAST SET, GO DIRECTLY INTO...

PART #07

- SUPERSET: Palm-to-Forearm Moving Plank x Plank Hold

- SETS: 2

- REST IN BETWEEN SETS: No breaks

Palm-to-Forearm Moving Plank

Palm-to-Forearm Moving Plank

- REPS: 10

Notes:

- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.

Plank Hold

Plank Hold

- DURATION: 1 minute


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

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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.