WORLDS GREATEST WARM UP
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- Catherine Miles
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1 DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up hands on either side of your front foot. Raise the toes of the front foot off of the ground, and Hold for 0-0 seconds, and then repeat the entire sequence for the other side workouts, with a little twist. We will be doing 0secs of high intensity with 0 seconds of rest of each exercise for rounds each. So you will do Exercise A for 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs,0 secs high intensity & finally rest for 0 secs. Take a 0-90secs rest setting up for Exercise B and repeat for total of rounds and on to Exercise C...until you have completed all the exercises and you will be done. Position feet should width apart with toes pointed out slightly. Hold the dumbbell against the chest by holding one of the "heads" vertically between your palms Squat down by sitting back and down between the knees, keeping your chest up the whole time. Make sure you DO NOT fall forward or round your back. Go down as low as you can while keeping your feet flat on the floor. You are at least aiming for your upper leg to be parallel to the ground. At the bottom your elbows should be inside of your legs and pushing your knees outward. Reverse movement to stand up and return back to starting position. Repeat for total number of DB UNILATERAL HAMMER SHOULDER PRESS DUMBBELL STIFF LEG DEAD LIFT SIDE PLANK DUMBBELL EXTERNAL ROTATION Position yourself in on left side in forearm plank holding core tight Hold dumbbell in right hand with palm facing down Raise dumbbell out and up to ceiling, to perpendicular to ground Slowly move dumbbell back to starting position Repeat for desired, then switch side Standing upright bring one weight up to shoulder height Turn wrists so that knuckles will face out for the entire movement Press the weight directly towards the ceiling Slowly return the weight to starting position at shoulder height Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight)
2 BW ALT SINGLE LEG HIP BRIDGE Begin lying on your back, knees bent, feet flat on the floor directly below your knees Extend one leg directly upwards towards the ceiling with foot flexed Push into your heel that is on the ground as you lift your hips away from the ground At the top range of motion squeeze and engage your glutes before lowering back to the start Switch legs and repeat the movement on the opposite side
3 DAY BACK/BICEPS DB SINGLE ARM WIDE ROW This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up hands on either side of your front foot. Raise the toes of the front foot off of the ground, and Hold for 0-0 seconds, and then repeat the entire sequence for the other side workouts, with a little twist. We will be doing 0secs of high intensity with 0 seconds of rest of each exercise for rounds each. So you will do Exercise A for 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs,0 secs high intensity & finally rest for 0 secs. Take a 0-90secs rest setting up for Exercise B and repeat for total of rounds and on to Exercise C...until you have completed all the exercises and you will be done. Using a bench, hinge at the hip and place one hand on it to stabilize Holding a dumbbell in the other hand slowly begin to lift the weight Lead with the elbow and move away from the body to create a 90 degree angle Knuckles will be facing forward at the top range of motion Return the dumbbell to the starting position Repeat for the desired number of DB ALT HAMMER CURLS DUMBBELL BAT WINGS BW CROSSOVER CRUNCH Stand with torso upright and core engaged, holding a dumbbell in both hands straight down by your side (keep your elbows close to your torso) Exhale and curl one weight towards your shoulder while contracting the biceps. Pause at the top of the movement and squeeze the bicep. Inhale and slowly lower to starting position. Alternate between both sides. Repeat for total number of. Lie flat on a bench, resting dumbbells on floor holding with a hammer grip (palms facing each other) Keeping Elbows close to body, lift up towards the ceiling, Raise the dumbbells off the ground to touch your chest, pause at the top for - secs Slowly lower weights back to ground Remember to keep your head at a neutral position, eyes down and in front of you Begin by lying on your back with knees bent and feet flat on the floor Cross one ankle on to the top of the other knee Place opposite hand behind your head Leading with your shoulder lift your body away from the ground Twist and rotate your core guiding elbow towards the knee Slowly lower back to start position
4 DAY CHEST/TRICEPS DB FLOOR DECLINE PRESS This is a three-part stretch. workouts, with a little twist. We will be doing 0secs of high intensity with 0 seconds of rest of each exercise for rounds each. So you will do Exercise A for 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs,0 secs high intensity & finally rest for 0 secs. Take a 0-90secs rest setting up for Exercise B and repeat for total of rounds and on to Exercise C...until you have completed all the exercises and you will be done. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up hands on either side of your front foot. Raise the toes of the front foot off of the ground, and Hold for 0-0 seconds, and then repeat the entire sequence for the other side Lay on your back with knees bent feet flat on the ground Push through your heels and lift your hips towards the ceiling until body creates a straight line Hold this hip bride throughout the entire movement Arms extend out to the side with elbows bent at 90 degrees Press dumbbells in unison up towards the ceiling Slowly lower the weight but maintain the hip bridge Repeat for desired number or DUMBBELL LYING TRICEP EXTENSIONS SIDE PLANK CLAM EXERCISE DUMBBELL TRICEP KICK BACK Lie on your back with two dumbbells directly overhead, palms facing in. Inhale and slowly lower the dumbbells towards your ears. Exhale and use the tricep to extend the arm and bring the dumbbells back to starting position.. Stand with feet shoulder with apart and upper body bent over so back is flat Hold dumbbell in each hand with palms facing body and position upper arm parallel to floor with elbow pointing up to ceiling slightly Extend arm until it is straight behind you. Return slowly to starting position. Repeat for total number of
5 HEEL TAP CRUNCH Begin by lying flat on your back, knees bent, feet flat on the floor Arms are next to your body, fingertips near your hips Lift your upper back away from the mat Slowly begin to reach fingertips towards your heel on one side Return to the center Reach fingertips to the opposite side Neck is relaxed and in a neutral position, eyes gazing towards the ceiling
6 DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up hands on either side of your front foot. Raise the toes of the front foot off of the ground, and Hold for 0-0 seconds, and then repeat the entire sequence for the other side workouts, with a little twist. We will be doing 0secs of high intensity with 0 seconds of rest of each exercise for rounds each. So you will do Exercise A for 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs,0 secs high intensity & finally rest for 0 secs. Take a 0-90secs rest setting up for Exercise B and repeat for total of rounds and on to Exercise C...until you have completed all the exercises and you will be done. Position feet should width apart with toes pointed out slightly. Hold the dumbbell against the chest by holding one of the "heads" vertically between your palms Squat down by sitting back and down between the knees, keeping your chest up the whole time. Make sure you DO NOT fall forward or round your back. Go down as low as you can while keeping your feet flat on the floor. You are at least aiming for your upper leg to be parallel to the ground. At the bottom your elbows should be inside of your legs and pushing your knees outward. Reverse movement to stand up and return back to starting position. Repeat for total number of WAY SHOULDER RAISE DUMBBELL STIFF LEG DEAD LIFT DB FRONT SWING Begin upright with dumbbells by your sides First, lift weight laterally with knuckles facing up Second, bring weights from the sides to meet in front of your chest Third, lift the weight directly overhead Reverse the movement on the way down ending with weights by your side in the starting position Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight) Position feet slightly wider than shoulder width apart. Straighten your back press your shoulder blades down and away from your ears, while holding your core tight Bending your knees to degrees as you hinge your hips back and lean your torso forward. Simultaneously swing the dumbbell between your legs allowing it to extend back until it is under your glutes Press through your feet as you straighten your legs, pushing hips forward in explosive motion Swing dumbbell up past chest level with both arms extended straight in front of you and over your head Slowly lower the dumbbell between legs again bending your knees and hinging your hips back Repeat for number of
7 BW ALT SINGLE LEG HIP BRIDGE BICYCLE CRUNCH Begin lying on your back, knees bent, feet flat on the floor directly below your knees Extend one leg directly upwards towards the ceiling with foot flexed Push into your heel that is on the ground as you lift your hips away from the ground At the top range of motion squeeze and engage your glutes before lowering back to the start Switch legs and repeat the movement on the opposite side Lying on back lift and twist opposite elbow to reach or touch opposite knee Hands are supporting the head slightly but not pulling, eyes are looking at the knee Belly button is pulled in supporting entire core Envision that your waist is a washcloth that you are wringing out as you twist Forcefully exhale as you twist and inhale as you move to switch sides
8 DAY BACK/ARMS DB BENT OVER ROW This is a three-part stretch. workouts, with a little twist. We will be doing 0secs of high intensity with 0 seconds of rest of each exercise for rounds each. So you will do Exercise A for 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs, 0 secs high intensity, rest for 0 secs,0 secs high intensity & finally rest for 0 secs. Take a 0-90secs rest setting up for Exercise B and repeat for total of rounds and on to Exercise C...until you have completed all the exercises and you will be done. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up hands on either side of your front foot. Raise the toes of the front foot off of the ground, and Hold for 0-0 seconds, and then repeat the entire sequence for the other side Kneel over side of bench by placing left knee and left hand on bench for support Position right foot slightly back to side and grasp dumbbell with right hand palm facing body While keeping your back flat and torso stationary pull dumbbell straight up to side of your chest, squeezing your back muscles Return dumbbell slowly until arm is extended and shoulder is stretched downward and repeat on opposite side DUMBBELL TRICEP EXTENSION DB REAR DELT SIDE PLANK CLAM EXERCISE Begin by lying flat on the ground Extend one are with weight towards the ceiling so it is perpendicular to the floor Keeping your elbow fixed, begin to bend at the elbow lowering the weight next to your head Extend the elbow and return the weight to the start position Begin by hinging at the hip, knees are bent, spine is long, and neck is neutral Weights will hang, with extended arms, down towards the floor in front of you Maintaining a stable core begin to lift the weights away from your body with straight arms At the end range of motion knuckles will be pointing towards the ceiling arms extended out to the sides as if you were flying Slowly return the weight to the starting position
9 HEEL TAP CRUNCH Begin by lying flat on your back, knees bent, feet flat on the floor Arms are next to your body, fingertips near your hips Lift your upper back away from the mat Slowly begin to reach fingertips towards your heel on one side Return to the center Reach fingertips to the opposite side Neck is relaxed and in a neutral position, eyes gazing towards the ceiling
WORLDS GREATEST WARM UP
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