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Jay - Wednesday

 Hi Jay!

Here is your Wednesday workout!

Today you are doing Lower Body!

Remember to text me when you finish.

Have fun!

  Michael


MAKE SURE TO KEEP YOUR CORE ENGAGED THE ENTIRE WORKOUT

How to engage your 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!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

This Guy

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps each side

Standing Kick Buts

Standing Kick Butts

- 10 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps each side

AFTER THE LAST SET GO DIRECTLY INTO...

PART #01

- SUPERSET: Hip Flexor Stretch from push up position x Reaching Squat Jump

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Hip Flexor Stretch from push up position

Hip Flexor Stretch from push up position

- REPS: 10 per side/ alternating with each rep (20 reps)

Reaching Squat Jump

Reaching Squat Jump

- REPS: 20

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

PART #02

Stiff-Legged Deadlift

Stiff-Legged Deadlift

- WEIGHT: 2- 20 LB DBs

- REPS: 12 slow

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #03

Reaching Squat Jump

Reaching Squat Jump

- REPS: 20

SETS: 1

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

PART #04

- SUPERSET: Sumo Goblet Squat x Body Weight Squat

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Sumo Goblet Squat

Sumo Goblet Squat

- WEIGHT: 20 LB DB or KB

- REPS: 12

Body Weight Squat

Body Weight Squat

(can use stability ball against the wall)

- REPS: 10 w/ 5-count hold on bottom

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #05

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

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

PART #06

Step to Lunge BOTH.gif

Step-to-lunge

- REPS: 10 per side/ one side at a time (20 total)

- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4

- SETS: 4

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #07

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

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

PART #08

- SUPERSET: Jesus Sit Ups x Leg Raises

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Jesus Sit Ups

Jesus Sit Ups

- REPS: 12

Leg Raises

Leg Raises

- REPS: 10

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #09

Glute Bridge Hold

Glute Bridge Hold

- DURATION: 45 seconds

- SETS: 1

COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.