WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

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Maximilian Rodgers
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BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight.

With your knees bent, squat down until your knee is almost touching the ground.

Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.

1 BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using smooth controlled movements. 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 chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Begin by standing upright with a chair or bench behind you Begin to lower your body down as if you were going to sit down Lift your arms to the front as you lower to help with balance Hover your bottom over the chair without touching and push through your heels and stand back upright DB ARNOLD PRESS DB ALT HAMMER CURL DB REAR DELT Begin standing with elbows bent holding weights against your chest Knuckles will begin facing out or away from you Begin to straighten your arms as you lift the dumbbells directly overhead Palms will rotate and knuckles will be facing behind you when arms are fully extended Reverse the movement back to the starting position Begin with dumbbells next to your hips Knuckles will remain facing out through this entire motion Bending at the elbow lift one weight towards your shoulder Pause at the top and slowly return to the starting position Repeat movement with opposite arm Repeat for the desired number of 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

2 BW HIP BRIDGE BW ELBOW PLANK 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 Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together Support your weight on your toes and your forearms Keep your elbows in line with your shoulders Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time tip: modification: lower your knees to the ground, but still aim for a straight line from your hips to your shoulders

DAY FULL BODY WORLDS GREATEST WARM UP DB WEIGHTED SQUAT This is a three-part stretch. Perform sets of 8- of each exercise using No/Light weight. Focus on good form using smooth controlled movements.

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.

3 DAY FULL BODY WORLDS GREATEST WARM UP DB WEIGHTED SQUAT This is a three-part stretch. Perform sets of 8- of each exercise using No/Light weight. Focus on good form using smooth controlled movements. 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 chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Stand with torso straight and core engaged, dumbbells in each side down by your side. Inhale and begin by bending your knees and pushing your hips back while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting position. Tip: your knees should never go past your toes - this places undue stress on the knees.. DB FLAT BENCH CHEST PRESS DB LYING INTERNAL ROTATION BW STANDING KICK BACK Hold dumbbells close to your chest and lie back on a bench. The palms of your hand will be facing towards your body. Bring your arm to 90 degrees. Exhale as you push the dumbbells up using your pectoral muscles. Lock your arms and hold for a second before slowly returning to the starting position. Note: A longer bench may be used to support your entire torso. Lie on your side with a dumbbell in the bottom hand, palms facing up. Keep your elbow by your side & rotate your arm up towards your opposite shoulder. Keep your neck in alignment with your spine. Return to the starting position. Repeat for desired, then switch sides. Begin standing tall using a wall or chair for balance Square hips and shoulders to the wall to avoid rotating Flex one foot and extend the leg behind you squeezing your glute muscle Lift as high as range of motion allows with good form Return the leg to the start position Repeat for the desired number of and then switch sides

BW BALANCING TOE TAPS FRONT TO BACK DEAD BUG INTERMEDIATE Begin by standing tall with core engaged Shift your body weight to one foot to and soften that knee to help balance Lift opposite foot off

the center and then switch sides Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your

4 BW BALANCING TOE TAPS FRONT TO BACK DEAD BUG INTERMEDIATE Begin by standing tall with core engaged Shift your body weight to one foot to and soften that knee to help balance Lift opposite foot off the ground slightly and bring it directly forward, ending on your heel Maintaining balance, bring that foot back to the center and immediately extend it behind you leading with you toe Return back the center and then switch sides Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle Extend arms directly upwards from the shoulder Pull belly button in towards your spine and compress the hollow area in your low back against the floor Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start. Repeat thisleg movement on the opposite side -R, -L= rep

DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Perform sets of 8- of each exercise using No/Light weight.

5 DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Perform sets of 8- of each exercise using No/Light weight. Focus on good form using smooth controlled movements. 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 chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Begin by standing upright with a chair or bench behind you Begin to lower your body down as if you were going to sit down Lift your arms to the front as you lower to help with balance Hover your bottom over the chair without touching and push through your heels and stand back upright DB UNILATERAL REAR DELT DB SEATED FRENCH PRESS DUMBBELL EXTERNAL ROTATION Begin by hinging at the hip, knees are bent, spine is long, and neck is neutral Weight will hang, with one extended arm, down towards the floor in front of you Opposite arm can rest on your thigh for stability Maintaining a stable core begin to lift the weight away from your body with a straight arm At the end range of motion knuckle will be pointing towards the ceiling and arm extended out to the side as if you were flying Slowly return the weight to the starting position and switch sides Begin seated with tall posture dumbbell directly overhead grasping with one hand Keeping your elbows fixed and pointing straight towards the ceiling Slowly lower the weight behind your head as low as comfortable Pause and then slowly bring weight back to the starting position Repeat for the desired number of repetitions 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.

BW ELBOW PLANK Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together Support your weight on your toes and your forearms

6 BW ELBOW PLANK Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together Support your weight on your toes and your forearms Keep your elbows in line with your shoulders Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time tip: modification: lower your knees to the ground, but still aim for a straight line from your hips to your shoulders

WORLDS GREATEST WARM UP

BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH 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