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.

5-17-19 Buckley 06 (1599 of 2016).jpg

Jay - 7-12-19

 

Hi Jay!

Here is your workout for July 12th, 2019.

Today you are doing Lower Body!

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: Knee-ins from All 4’s x Sumo Squat Jumps x Step Out from All 4’s

- SETS: 2

- REST IN BETWEEN SETS: No break

Knee-ins

Knee-ins

- REPS: 10 per side with 2-count hold/ alternating with each rep (20 total)

Notes:

- This more of a core (specifically lower/middle back strengthening) exercise than a lower body exercise so most important part is keeping leg straight and get it as far back behind you as possible.

- Don’t have to keep elbows locked. They can bend but only to facilitate movement of your hips.

- Keep your weight shifted toward the knee on the ground while the opposite leg moves in and out.

Sumo Squat Jump

Sumo Squat Jumps

- REPS: 15

Step Out from All 4’s

Step Out from All 4’s

- REPS: 10 per side with 2-count hold/ alternating with each rep (20 total)

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Sumo Squat Jump

Sumo Squat Jumps

- REPS: 20

- SETS: 1

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

PART #03

- SUPERSET: Suitcase Deadlifts x V-Burpees

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

Suitcase Deadlift.gif

Suitcase Deadlifts

- WEIGHT: 2-20 LB DBs

- REPS: 12

V-Burpees

V-Burpees

- REPS: 12

AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...

PART #04

Step to Lunge

Step to Lunge

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

- SETS: 2

- REST IN BETWEEN SETS: 30 seconds

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

PART #05

Reverse Lunge BOTH.gif

Reverse Lunge

(left side)

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

- SETS: 2

- REST IN BETWEEN SETS: 30 seconds

AFTER LAST SET, REST 2 MINUTES AND THEN GO INTO...

PART #06

Goblet Squat

Goblet Squat

- WEIGHT: 35 LB DB

- REPS: 12

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

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

PART #07

- SUPERSET: Futon Sit Ups x Glute Bridge Hold

- SETS: 3

- REST IN BETWEEN SETS: No break

Futon Sit Ups

Futon Sit Ups

- REPS: 12

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 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.