Week #12 Workout
Warm-Up, 5-10 Minutes, Your Choice
Warm-Up, 5-10 Minutes, Your Choice
Hammer DB Curls
-Feet Shoulder width apart, elbows tucked to sides. Hands are to your sides with your thumbs facing up. Lift up towards your shoulders and return to starting position.
Individual Leg, Leg Extension Machine
-This quadriceps machine is up front with the Matrix circuit. Unlike week three, only use one leg at a time to really isolate your quads!
Low Bench Push-Ups
-Moving on from high bench push-ups, move to one of the two lower weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Leg Press (back, feet high on platform)
- Back right corner. The sled itself weighs approximately 45 lbs., so please be careful! Select weight. Sit with feet shoulder width apart on the sled. This time, move them above the line to the angled position. Push up, removing safety handles on both sides. Lower sled without allowing your bottom to roll up off the seat and return to start position. As you push back up, pull your toes up. Push up, toes up!
Overhead BB Press
- Stand with your feet shoulder width apart or slightly staggered. Your hands are in front of your collar bone, facing forward. Lift the bar straight overhead with the bar slightly angled out in front of you.
Toe Touch Crunches, St.
-Lay flat on your back with your legs either fully extended or bent at a 90’ angle so that your back is flat and supported by the floor. With your arms overhead, use some momentum to lift your head and shoulders up, reaching towards your knees/shins/toes.
-Feet Shoulder width apart, elbows tucked to sides. Hands are to your sides with your thumbs facing up. Lift up towards your shoulders and return to starting position.
Individual Leg, Leg Extension Machine
-This quadriceps machine is up front with the Matrix circuit. Unlike week three, only use one leg at a time to really isolate your quads!
Low Bench Push-Ups
-Moving on from high bench push-ups, move to one of the two lower weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Leg Press (back, feet high on platform)
- Back right corner. The sled itself weighs approximately 45 lbs., so please be careful! Select weight. Sit with feet shoulder width apart on the sled. This time, move them above the line to the angled position. Push up, removing safety handles on both sides. Lower sled without allowing your bottom to roll up off the seat and return to start position. As you push back up, pull your toes up. Push up, toes up!
Overhead BB Press
- Stand with your feet shoulder width apart or slightly staggered. Your hands are in front of your collar bone, facing forward. Lift the bar straight overhead with the bar slightly angled out in front of you.
Toe Touch Crunches, St.
-Lay flat on your back with your legs either fully extended or bent at a 90’ angle so that your back is flat and supported by the floor. With your arms overhead, use some momentum to lift your head and shoulders up, reaching towards your knees/shins/toes.
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