Muscle Up- Week 1

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility.

Exercises	NOTES
1 Plank with Arm Reach 1. Start in a push-up position with your hands directly beneath your shoulders and your feet wider than shoulder-width apart. 2. Lift one arm up and away from your body, holding for 1 to 2 seconds. 3. Return your arm to the floor underneath your shoulder. 4. Repeat the move with your opposite arm. 4. Continue alternating to complete the set. Be sure to: Keep your torso solid, hips square to the ground, and feet on the ground throughout the movement. You should feel it: Working your shoulders and torso.
2 Ball Bridge with Tubing 1. Lie faceup with a miniband around your legs just above your knees and your arms at your sides, palms facing up. 2. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor. 3. Fire (squeeze) your glutes to raise your hips off the floor until your knees, hips, and shoulders are in a straight line. 4. Hold this position for 1 to 2 seconds, then lower back down to the floor. 5. Repeat for the prescribed number of repetitions. Be sure to: Keep your stomach tight to help you maintain a neutral spine. You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.

Exercises

NOTES

Plank with Arm Reach

1. Start in a push-up position with your hands directly beneath your shoulders and your feet wider than shoulder-width apart.
2. Lift one arm up and away from your body, holding for 1 to 2 seconds.
3. Return your arm to the floor underneath your shoulder.
4. Repeat the move with your opposite arm.
4. Continue alternating to complete the set.

Be sure to: Keep your torso solid, hips square to the ground, and feet on the ground throughout the movement.

You should feel it: Working your shoulders and torso.

Ball Bridge with Tubing

1. Lie faceup with a miniband around your legs just above your knees and your arms at your sides, palms facing up.
2. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.
3. Fire (squeeze) your glutes to raise your hips off the floor until your knees, hips, and shoulders are in a straight line.
4. Hold this position for 1 to 2 seconds, then lower back down to the floor.
5. Repeat for the prescribed number of repetitions.

Be sure to: Keep your stomach tight to help you maintain a neutral spine.

You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.