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Buckley 19 #02 (478 of 1531).jpg

Meaghan - Day 4

 

Hi Meaghan!

Here is your workout for June 5th, 2019!

Remember to text me when you finish.

Have fun!

Michael


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 Buts

- 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 Toes-waist-sky Hops

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

Walkouts

Walkouts

- REPS: 20

Toes-to-Sky Hop

Toes-waist-sky Hops

- REPS: 20

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

PART #02

SUPERSET: Underhand Chest Press x Straight Arm Sit Up

- REST IN BETWEEN SETS: 45 seconds

- SETS: 3

Chest Press

Underhand Chest Press

- WEIGHT: 2-10 LB DBs

- REPS: 20 reps slow

Straight Arm Sit Up

Straight Arm Sit Up

- REPS: 10

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

PART #03

SUPERSET: Goblet Squat x Against-the-wall Deadlift

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Goblet Squat

Goblet Squat

- WEIGHT: 10 LB. DB

- REPS: 12 reps slow

Against-the-wall Deadlift

Against-the-wall Deadlift

- WEIGHT: 10 LB. DB

- REPS: 10 reps slow

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Glute Bridge Hold

Glute Gridge Hold

- DURATION: 1 minute

AFTER LAST SET, GO DIRECTLY INTO...

PART #05

Against-the-wall underhand Row

Against-the-wall underhand Row

- WEIGHT: 2- 10 LB. DBs

- REPS: 10 reps slow

- REST IN BETWEEN SETS: 30 second rests

- SETS: 3

AFTER LAST SET, GO DIRECTLY INTO...

PART #06

ISO-Prone Cobra Hold

ISO-Prone Cobra Hold

- DURATION: 1 minute

AFTER LAST SET, GO DIRECTLY INTO...

PART #07

SUPERSET: Hammer Curl x Behind-the-neck Triceps Extension

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Hammer Curl

Hammer Curl

- WEIGHT: 2-10 LB DBs

- REPS: 12 slow

Behind-the-neck Triceps Extension

Behind-the-neck Triceps Extension

- WEIGHT: 10 LB DB

- REPS: 10

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

PART #08

SUPERSET: Plank Hold x T-Superman Hold

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Plank Hold

Plank Hold

- DURATION: 30 seconds

T-Superman Hold

T-Superman Hold

- DURATION: 30 seconds


COOL DOWN

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


Great work!

Remember to check-out with me.