Kevin’s workout is focused on increasing mobility, core and upper body strength.
Complete the Warm Up, Core and Glute exercises in order, then proceed with the three rounds of 9 exercises. Rounds 1 and 2 are essential. Extra credit for completing round 3.
Foam rolling can be completed at either the beginning or end of this workout.
I recommend completing this workout 2-3 times per week.
This workout requires a cable machine (i.e., functional trainer) that should be available at most commercial and community recreation center gyms.
Warm Up
Bird Dog
On all fours place hands beneath shoulders and knees beneath hips.
Raise opposite arm and leg and hold for 3 secs (or a full exhale).
Finish reps on one side, then repeat on the other side.
Stabilize your core, keep your hips level, and position the extended leg at hip level.
Complete 12 reps per side.
Child Pose
Sit on your heels with your toes pointed back.
Slide your hands forward on the floor while bending to a bowing position.
Hold position for 20 seconds, or as long as required to loosen up.
T-Spine Rotation
Sit on your heels and slide one hand on the floor in front of you.
Place your other hand on your ear and point your elbow towards the ceiling.
Rotate elbow toward your opposite knee.
Keep your arm in a static position throughout the movement.
Focus movement in upper back area and avoid twisting your lower back.
Complete 12-15 reps per side.
Floor Slides
Lie on the floor with knees up, hands placed above your head, and back of your hands in contact with floor.
Push arms and hands into the floor and slide arms up and down (think touchdown).
During the movement make sure your lower back stays in contact with the floor.
Complete 12-15 reps.
Band Walk
Place band around calves.
Slightly squat down and add tension to band.
Step laterally 10 - 15 steps in both directions.
Complete 2-3 sets.
Deep Squat
For support, hold onto a bar, railing, pole, or TRX with handles positioned at chest height.
Squat until your hips are below your knees.
Feel a stretch in your upper back and shoulders.
Keep your shins vertical and your back straight.
Keep weight on your heels and return to standing position.
Complete 12-15 reps.
Core and Glute Activation
Front Plank
Start in a push up position on your hands. You can also plank on your forearms.
Make sure your hands are directly under your shoulders.
Start with a 30 sec hold, then work up to a 1-minute hold.
Advanced Options:
Lift one arm or one foot off the floor to reduce your stability.
Plank holding a medicine ball to reduce your stability.
Side Plank
Lie on your side, stack your feet, and keep your elbow directly under your shoulder.
Lift your hip off the floor, balancing on your forearm and side of the bottom foot.
Start with a 30 sec hold, then work up to 45 sec holds per side.
Keep your body straight and your upper shoulder pointed toward the ceiling.
Glute Raise
While laying on the floor, place one of your heels on the edge of a bench or step.
Pull your other leg toward your chest and maintain that position throughout the movement.
Push off the bench, lifting your hips off the floor into a bridge position and pausing for 1 second.
Return to the starting position and briefly touch the floor to complete the rep.
Complete 12 - 15 reps per leg.
Round 1
1 Arm Chest Press
Get into a split stance facing away from the functional trainer (FT).
Position handle at chest level.
Grab the handle and press forward in a punching motion.
Stabilize your torso so that only your arm are moving.
Inhale prior to press. Exhale when arm is fully extended.
Complete 12 reps.
1 Arm Row
Get into a split stance facing the functional trainer (FT).
Row on same side as rear foot.
Brace your core and pull the handle to the side of your torso, keeping shoulder square and minimizing upper-body movement.
Inhale prior to pull. Exhale at end of pull.
Complete 12 reps.
Core Press
Stand sideways to functional trainer.
Hold handle at waistband height.
Take one step away from functional trainer.
Slowly press handle until arms are straight.
Inhale at start of press. Exhale at end of press out.
Complete 12 reps per side.
Round 2
1 Arm Dumbbell Press
Hold dumbbell at shoulder height.
Position elbow at 45 degrees from body.
Align dumbbell with upper arm.
Press up, and slow return to starting position.
Inhale at start of press. Exhale at top of press.
Complete 12 reps per arm.
1 Arm Pulldown
Move pully and handle to top position on functional trainer.
Get on one knee and grab the handle with your palm facing down.
Pull on same side as down knee.
Pull the handle to chest level, turning your palm inward towards your body during the pull.
Slowly return the handle to the start position.
Inhale prior to pull. Exhale at end of pull.
Complete 12 reps.
Core Chop
Place rope at waistband height on functional trainer (FT).
Stand sideways to FT and hold rope in both hands next to your hip.
Pull rope horizontally across your body to other side.
Stabilize your core and do not rotate your hips.
Slowly return rope to starting position.
Inhale at start of chop. Exhale at end of chop.
Complete 12 reps per side.
Round 3
Incline Bench Press
Position top of bench back 30 degrees.
Tilt up bench seat.
Hold 2 dumbbells at inline with chest and arms slightly below 90 degrees.
Press dumbbells together towards ceiling, then slowly lower back to start.
Inhale at before press. Exhale at top of press.
Complete 12 reps.
High Row
Face functional trainer and get into a split stance.
Completely extend arm on back leg side and keep palm facing down throughout movement.
Pull handle until elbow is even with and slightly below shoulder. Arm positioned at 90 degrees.
Be careful not to shrug shoulder during movement.
Squeeze shoulder blade at end of movement.
Inhale at start of row. Exhale at end of row.
Complete 12 reps per arm.
Bent Arm Raise
Hold 2 dumbbells with arms bent at 90 degrees and elbows touching sides.
Keep arms at 90 degrees and raise elbows and dumbbells to shoulder level.
Be careful not to shrug shoulders.
Inhale at start of raise. Exhale at top of raise.
Complete 12 reps.
Cool Down
Foam Roll – Glute
Sit on the roller and cross leg.
Tilt toward the glute to be rolled.
Slowly roll the glute in an up and down direction.
Roll for 20-30 seconds each side.
Foam Roll – Quad
Lie on your side with the outside of your quad on the foam roller and your weight on one forearm.
Use a sawing motion to pull and push yourself over the roller.
Move the roller from the side of your quad to the front.
Focus rolling on the areas just below your hip bone to just above your knee.
Roll 20-30 secs each leg.