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Jay Casale 8-09-19

 

Hi Jay!

Here is your workout for August 9th, 2019.

Today you are doing Upper Body!

Text me if you have any question and 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 Stability Ball Plank Hold with Fist Pump

SETS: 1

Stability Ball Rollout Into Overhead Press

Stability Ball Rollout Into Overhead Press

REPS: 10

Notes:

- Be sure to make it all the way out so that your torso is at maximum length.

- You will be on the balls of your feet but when you get into plank position, press your weight back toward your heels. Also, squeeze your glutes to prevent lower back from sagging.


Stability Ball Plank Hold with Fist Pump

Stability Ball Plank Hold with Fist Pump

DURATION: 30 seconds

Notes:

- The fist pumps can be really small

- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels.

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

PART #02

SUPERSET: Stability Ball Chest Press x Stability Ball Modified Skull Crushers

REST IN BETWEEN SETS: 45 seconds

SETS: 3

Stability Ball Chest Press

Stability Ball Chest Press

WEIGHT: 2- 20 LB DBs

REPS: 12

Stability Ball Modified Skull Crushers

Stability Ball Modified Skull Crushers

WEIGHT: 2- 12 LB DBs

REPS: 8-10

AFTER LAST SET, GO DIRECTLY INTO...

PART #03

Stability Ball “W” Superman Hold

Stability Ball “W” Superman Hold

DURATION: 30 seconds

SETS: 1

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

PART #04

SUPERSET: Underhand Rows with Chest Against Incline Bench x Angled Front Raises with Chest Against Incline Bench

REST IN BETWEEN SETS: 45 seconds

SETS: 3

Underhand Rows with Chest Against Incline Bench

Underhand Rows with Chest Against Incline Bench

WEIGHT: 2- 25 LB DBs

REPS: 10 slow

Angled Front Raises with Chest Against Incline Bench

Angled Front Raises with Chest Against Incline Bench

WEIGHT: 2- 5 LB DBs

REPS: 8-10 slow (keep movement slow and deliberate on way up and down)

AFTER LAST SET, GO DIRECTLY INTO...

PART #05

Stability Ball “W” Superman Hold

Stability Ball “W” Superman Hold

DURATION: 30 seconds

SETS: 1

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

PART #06

SUPERSET: Stability Ball Rollout Into Overhead Press x Stability Ball Plank Hold with Fist Pump

SETS: 1

Stability Ball Rollout Into Overhead Press

Stability Ball Rollout Into Overhead Press

REPS: 10

Notes:

- Be sure to make it all the way out so that your torso is at maximum length.

- You will be on the balls of your feet but when you get into plank position, press your weight back toward your heels. Also, squeeze your glutes to prevent lower back from sagging.

Stability Ball Plank Hold with Fist Pump

Stability Ball Plank Hold with Fist Pump

DURATION: 30 seconds

Notes:

- The fist pumps can be really small

- As your forearms move, keep the rest of your body completely stable: hips squared off with your shoulders, feet planted with your weight shifted back toward your heels.


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.