JUMP START 2.0 WEEK #1

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Shauna Hardy
5 years ago
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JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A.

Begin by sitting back into a squat Weight in your heels chest staying lifted and tall Push through your heels to stand back upright Begin to raise your arms towards towards the ceiling as you stand

1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back around again to A-F - more times depending on how your body feels and time restrictions. Begin by sitting back into a squat Weight in your heels chest staying lifted and tall Push through your heels to stand back upright Begin to raise your arms towards towards the ceiling as you stand tall Even coming up to balance on your tiptoes if possible Return back to the start and continue with this movement UNI DB FLOOR HAMMER CHEST PRESS BW HIP BRIDGE DB HAMMER ALTERNATING FRONT RAISE HOLD Begin by lying on the floor, knees bent at 90 with one weight in your right hand Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position Repeat for the desired number of then switch sides Begin lying on your back, knees bent, feet flat on the floor directly below your knees Push into your heels 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 Start standing with dumbbells at your sides Knuckles will point out for this entire movement With a straight arm slowly begin to lift the dumbbell to the front When you reach shoulder height pause and return to the starting position Switch to the opposite arm and repeat the movement Keep neck and shoulders relaxed and core engaged

BW CROSSOVER CRUNCH HEEL DIGS 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

2 BW CROSSOVER CRUNCH HEEL DIGS 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 Begin standing upright with core engaged Tap right heel to the front Bring back to the center Tap left heel to the front Bring back to center Arms swing to the front to help maintain rhythm

DAY WORLDS GREATEST WARM UP DB STEP UPS This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A.

Stand with feet shoulder width apart in front of a step or bench holding dumbbells in each hand Step with right leg up on to bench pushing through heel on bench and straightening right leg Make sure

TRICEP KICKBACKS Begin upright, hinging at the hip in a ready position Step or jump sideways while bringing opposite leg behind into a lunge With balance and control, step or jump with the opposite

to lift the weight Lead with the elbow and keep the weight close to your body Knuckles will be facing out and weight touching your side at the top range of motion Return the dumbbell to the starting

3 DAY WORLDS GREATEST WARM UP DB STEP UPS This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back around again to A-F - more times depending on how your body feels and time restrictions. Stand with feet shoulder width apart in front of a step or bench holding dumbbells in each hand Step with right leg up on to bench pushing through heel on bench and straightening right leg Make sure to power upward, not forward, keeping knee behind toes on bench Slowly return to starting position with right leg back on ground Repeat for total and switch legs BW SKATE LUNGE DB SINGLE ARM ROW DB TRICEP KICKBACKS Begin upright, hinging at the hip in a ready position Step or jump sideways while bringing opposite leg behind into a lunge With balance and control, step or jump with the opposite leg bringing other leg behind into a lunge Create a rhythm with this movement 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 keep the weight close to your body Knuckles will be facing out and weight touching your side at the top range of motion Return the dumbbell to the starting position Repeat for the desired number of Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90 degree angle between forearm and upper arm. Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell. Repeat for total number of.

Exhale and rotate your arm so the the dumbbell is lifted up in a semicircle motion until you

4 DUMBBELL EXTERNAL ROTATION GRAPEVINE Lie on your side on a bench or mat, holding a dumbbell in your top hand, palm facing body. Exhale and rotate your arm so the the dumbbell is lifted up in a semicircle motion until you reach shoulder height and the dumbbell is pointing straight up. Inhale and slowly lower to starting position. Repeat for desired, then switch sides.

5 DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back around again to A-F - more times depending on how your body feels and time restrictions. Begin by sitting back into a squat Weight in your heels chest staying lifted and tall Push through your heels to stand back upright Begin to raise your arms towards towards the ceiling as you stand tall Even coming up to balance on your tiptoes if possible Return back to the start and continue with this movement BW MODIFIED PUSH UP DB ALTERNATING LATERAL RAISE DB BICEP CURLS WITH TWIST Begin by kneeling walk hands out until body is in a straight line Hands are below shoulders and core is engaged Elbows bend at a slight angle towards your body as you lower your chest to the floor Attempt to lower until elbows are bent at 90 degrees Exhale as you push your body back to the start position Repeat for the desired number of Hinging slightly forward at the hips, start with dumbbells near your thighs Moving one arm at a time, with knuckles facing up, slowly lift one dumbbell to the side When you reach shoulder height pause slightly and return to the starting position Switch arms and repeat the movement Core is strong and engaged and neck is relaxed Repeat for the desired number of repetitions Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl your arms up to your shoulders. Midway though the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement. Repeat for total number of.

BW LYING ALT ARM/LEG RAISE HEEL DIGS Begin lying on your stomach with arms and legs fully extended to make a straight line Moving in opposition lift the right arm and left leg away from the floor

6 BW LYING ALT ARM/LEG RAISE HEEL DIGS Begin lying on your stomach with arms and legs fully extended to make a straight line Moving in opposition lift the right arm and left leg away from the floor Squeeze you glute and your upper back while lifting Head stays in line with your spine Pause momentarily and lower back to the start position Lift left arm and right leg away from the floor repeating the movement -R, -L = rep Begin standing upright with core engaged Tap right heel to the front Bring back to the center Tap left heel to the front Bring back to center Arms swing to the front to help maintain rhythm

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,