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

Matt - Back & Biceps - July

Hi Matt!

Here is your new Back & Biceps workout.

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: Walkouts x Bird Dogs

- SETS: 2

- REST IN BETWEEN SETS: No break

Walkouts

Walkouts

- REPS: 10

Bird Dogs

Bird Dogs

- REPS: 10 per side with 3-count hold/ alternating with each rep (20 total)

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 20

- SETS: 1

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

PART #03

- SUPERSET: Against-the-wall Underhand Grip Bent Over Row x Overhand Overhead Resistance Band Pull Apart Hold

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

Against-the-wall Underhand Grip Bent Over Row

Against-the-wall Underhand Grip Bent Over Row

- WEIGHT: 2- 25 LB DBs

- REPS: 12

Overhand Overhead Resistance Band Pull Apart Hold

Overhand Overhead Resistance Band Pull Apart Hold

- DURATION: 30 seconds

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 20

- SETS: 1

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

PART #05

One-Armed Preacher Curls

One-Armed Preacher Curls

- WEIGHT: 30 LB DB

- REPS: 8 per arm

- SETS: 4

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

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

PART #06

Angled Lawnmower Rows

Angled Lawnmower Rows

- WEIGHT: 2-30 LB DBs

- REPS: 10 per side/ 1 side at a time

- SETS:3

- REST IN BETWEEN SETS: No break

AFTER LAST SET, GO DIRECTLY INTO...

PART #07

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 20

- SETS: 1

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

PART #08


Hammer Curl with Palm Rotation - LEFT.gif

Hammer Curl with Palm Rotation

(left side)

- WEIGHT: 2-15 LB DBs

- REPS: 10 per side/ 1 side at a time

- SETS: 3

- REST IN BETWEEN SETS: No break

Hammer Curl with Palm Rotation

Hammer Curl with Palm Rotation

(right side)

AFTER LAST SET, GO DIRECTLY INTO...

PART #09

Resistance Band Biceps Curl Hold (Halfway)

Resistance Band Biceps Curl Hold (Halfway)

- DURATION: 30 seconds

- SETS: 1

AFTER LAST SET, GO DIRECTLY INTO...

PART #10

Resistance Band Biceps Curl Hold (All the way)

Resistance Band Biceps Curl Hold (All the way)

- DURATION: 30 seconds

- SETS: 1

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

PART #11

- SUPERSET: Side Plank Hold x T Superman Hold

- SETS: 1

- REST IN BETWEEN EXERCISES: No break

Side Plank Hold (left side)

Side Plank Hold (left side)

- DURATION: 30 seconds

T Superman Hold

T Superman Hold

- DURATION: 30 seconds

Side Plank Hold (right side)

Side Plank Hold (right side)

- DURATION: 30 seconds

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.