Week Eight Workouts

instructions:

how to follow your week EiGHT workouts

Perform 3 Rounds of 8-12 reps using moderate weight. So you will do the First Exercise for 8-12 reps, rest 1 min, perform the Second exercise for 8-12 reps, rest 1 min, perform the Third exercise for 8-12 reps, rest 1 min, perform the Fourth exercise for 8-12 reps, rest 1 minute. Once you have completed one "round" or one set of each exercise you will go back to the beginning and start with Exercise 1 again and repeat in that fashion for a total of 3 rounds.

Day One

Worlds Greatest

Description: 

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 10-20 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 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 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 10-20 seconds.

Squat Press

Description: 

Begin by lowering into a squat. You will hold this position for the entire exercise. Dumbbells are held against your torso with knuckles facing out. Moving as one unit extend arms directly out in front of you. After reaching full extension, bend elbows and bring weights back to your torso. Neck and shoulders must stay relaxed in this movement.

DB Chest Fly with Ab Rotation

Description: 

Hold a dumbbell on each hand and lie on the floor. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.

Single Leg Skier Swing

Description: 

Begin by standing tall, holding dumbbells in your hands next to your thighs. Shift your weight to one foot and with a slightly soft knee pick up the other foot to hold balance. Begin to swing your arms, with control, next to your sides in unison almost as if you were doing a bicep curl. Engage your core and maintain balance on your standing leg.

Bow & Arrow Lunges

Description: 

Begin in a staggered stance, right foot in front of left, feet hip-width apart as is you were standing n railroad tracks. Bend the left knee behind you to lower into a lunge. Using light or no weights, reach left arm forward, elbow back with the right arm. Push off with your left foot to return back upright, arms following in opposition. Maintain shoulder height but no higher with arms as you focus on relaxing your neck.

Hollow Body

Description: 

Begin in a staggered stance, right foot in front of left, feet hip-width apart as is you were standing n railroad tracks. Bend the left knee behind you to lower into a lunge. Using light or no weights, reach left arm forward, elbow back with the right arm. Push off with your left foot to return back upright, arms following in opposition. Maintain shoulder height but no higher with arms as you focus on relaxing your neck.

Day Two

Worlds Greatest

Description: 

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 10-20 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 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 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 10-20 seconds, and then repeat the entire sequence for the other side

DB Squat Front Swing

Description: 

Begin by standing tall, feet slightly wider than hip-width apart, grasping one weight with both hands in front of your body. Lower into a squat keeping your body weight in your heels and posture tall. As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head. Begin to lower the weight as you lower back into a squat and repeat the movement. Use control and make certain that core is strong throughout this movement. Avoid arching your back when the weight is extended above your head. Repeat for desired number of reps.

BW Push Up

Description: 

With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm pits at the top range of motion.

Single Leg Balance DB Switch

Description: 

Begin in a standing position with your right foot slightly raised from the ground. You should be looking forward with your right arm at your side holding light dumbbell and left arm at your left side. This will be your starting position. Initiate the exercise by passing the dumbbell from your right hand to your left hand, pausing then passing back to other hand to return to the starting position slowly.

DB Thumbs Up Lateral Raise

Description: 

Hinging slightly forward at the hips, start with dumbbells near your thighs. Moving arms in unision with knuckles facing back, palms forward, slowly lift dumbbells to the side. When you reach shoulder height pause slightly and return to the starting position. Core is strong and engaged and neck is relaxed.

Lying Alt Arm Leg Raise

Description: 

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 your 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.

Day Three

Worlds Greatest

Description: 

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 10-20 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 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 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 10-20 seconds, and then repeat the entire sequence for the other side

Squat Press

Description: 

Begin by lowering into a squat. You will hold this position for the entire exercise. Dumbbells are held against your torso with knuckles facing out. Moving as one unit extend arms directly out in front of you. After reaching full extension, bend elbows and bring weights back to your torso. Neck and shoulders must stay relaxed in this movement. Repeat for desired number of reps.

DB Chest Fly with Ab Rotation

Description: 

Hold a dumbbell on each hand and lie on the floor. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.

Single Leg Skier Swing

Description: 

Begin by standing tall, holding dumbbells in your hands next to your thighs. Shift your weight to one foot and with a slightly soft knee pick up the other foot to hold balance. Begin to swing your arms, with control, next to your sides in unison almost as if you were doing a bicep curl. Engage your core and maintain balance on your standing leg.

Bow & Arrow Lunges

Description: 

Begin in a staggered stance, right foot in front of left, feet hip-width apart as if you were standing on railroad tracks. Bend the left knee behind you to lower into a lunge. Using light or no weights, reach left arm forward, elbow back with the right arm. Push off with your left foot to return back upright, arms following in opposition. Maintain shoulder height but no higher with arms as you focus on relaxing your neck. Repeat for desired number of reps and switch lunging leg and do again

Hollow Body

Description: 

Belly button is pulled in towards your spine, glutes are engaged, neck is relaxed. Arms will remain next to your ears at all times. Upper body is away from the floor lengthening out through your fingertips. Find the lowest position you can extend your legs out without your low back arching off of the ground. Squeeze and engage all core muscles while holding for 5 seconds.