Week Eleven Workouts

instructions:

how to follow your week ELEVEN workouts

Perform 3 sets of 8-10 reps of each exercise with heavy weight. So you will do the First Exercise for 8-10 reps (1st set), rest 1 min, perform 8-10 reps (2nd set), rest 1 min, perform 8-10 reps (3rd set). Once you have completed all three sets of the Exercise you will move on to the next Exercise and repeat until all exercises are completed. You should be reaching muscular fatigue at the end of the 3 sets.

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.  

Description:

Stand up straight with your core engaged and holding a dumbbell at arm's length by your side. Feet shoulder width apart and knees slightly bent. Exhale, bend at the waist and keep your back straight, lowering the dumbbell over the top of your foot. Keep moving forward as if you were picking something up from floor until you feel a hamstring stretch. Inhale, start bringing your torso up straight by extending your hips and waist until you are back at the starting position.  

Description:

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.  

Description:

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.  

Description:

With bent knees, hinge at the hip and stabilize your upper arm and elbow against a wall. Holding a dumbbell with that hand begin to curl the weight away from the wall. When you reach the top range of motion return the weight back to the wall. Upper arm and elbow will stay in contact with the wall throughout the entire movement.  

Description:

Begin by lying on your back, legs lifted away from 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 arm and opposite leg to the floor and return them to start.    



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.  

Description:

Begin in a wide stance toes turned outward. It is optional to hold a weight at your chest with both hands. Squat down keeping weight in your heels attempting to get to a 90-degree angle. Push through your heels to return upright and in doing so lift your right knee towards the ceiling. Lower back into the squat and this time as you stand lift your left knee to the ceiling.  



Description:

Choose the appropriate dumbbell and set it on the ground. Lie face down, pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. Your legs should be fully extended, this is the starting position. Bending at the knees only slowly curl the dumbbell up towards your buttocks. Raise the dumbbell as far as comfortably possible or just past 90 degrees. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.  


Description:


Description:

Stand with feet shoulder-width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward). Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving). Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell.  

Description:

Begin by lying on the floor face down. Pull elbows back so that they are bent at 90 degrees. Lift upper and lower body away from the floor. Squeeze your shoulder blades together and your glutes to support this movement. Pause momentarily and then lower back the floor.  

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.  

Description:

Stand up straight with your core engaged and holding a dumbbell at arm's length by your side. Feet shoulder width apart and knees slightly bent. Exhale, bend at the waist and keep your back straight, lowering the dumbbell over the top of your foot. Keep moving forward as if you were picking something up from floor until you feel a hamstring stretch. Inhale, start bringing your torso up straight by extending your hips and waist until you are back at the starting position.  

Description:

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.  

Description:

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.  

Description:

With bent knees, hinge at the hip and stabilize your upper arm and elbow against a wall. Holding a dumbbell with that hand begin to curl the weight away from the wall. When you reach the top range of motion return the weight back to the wall. Upper arm and elbow will stay in contact with the wall throughout the entire movement.  

Description:

Begin by lying on your back, legs lifted away from 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 arm and opposite leg to the floor and return them to start.