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Matt - Shoulder & Core

  Hey Matt!

Here is your new shoulder & core workout!

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

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

X Behind the head

X Behind the head

- 5 reps

This Guy

This Guy

- 5 reps

Reach and Open

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps each side

Standing Kick Buts

Standing Kick Buts

- 5 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps each side

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #01

- SUPERSET: Plank with shoulder taps x I-Hops

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Plank with shoulder taps

Plank with shoulder taps

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

I-Hops

I-Hops

- REPS: 20

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #02

Supermans

Supermans

- REPS: 20

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

PART #03

Jinder Flies

Jinder Flies

- WEIGHT: 2- 8 LB. DBs

- REPS: 12 reps very slow

- REST IN BETWEEN SETS: 1 minute

- SETS: 3


AFTER THE LAST SET, GO DIRECTLY INTO...

PART #04

I-Hops

I-Hops

- REPS: 20

- SETS: 1

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

PART #05

Standing Shoulder Press (neutral Grip)

Standing Shoulder Press (neutral Grip)

- WEIGHT: 2-15 LB. DBs

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

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

- SETS: 4


AFTER THE LAST SET, GO DIRECTLY INTO...

PART #06

Supermans

Supermans

- REPS: 20

- SETS: 1

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

PART #07

Angled Front Raise with Chest Against incline Bench

Angled Front Raise with Chest Against incline Bench

- WEIGHT: 2- 10 LB DBs

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

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

- SETS: 4


AFTER THE LAST SET, GO DIRECTLY INTO...

PART #08

Supermans

Supermans

- REPS: 20

SETS: 1

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

PART #09

- SUPERSET: Side Plank x Side Plank

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Side Plank

Side Plank

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

Jesus Sit Ups

Jesus Sit Ups

- REPS: 10

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

PART #10

Plank Hold

Plank Hold

- DURATION: 30 seconds

SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #11

Bird Dog Hold

Bird Dog Hold

(left arm and right leg)

- DURATION: 30 seconds

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #12

Bird Dog Hold

Bird Dog Hold

(right arm and left leg)

- DURATION: 30 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.