Exercise Class With David Branch

Work out plan Push Day Pull Day Leg Day Flat chest press Push up DB close grip press DB overhead extension DB lateral raise DB front raise Pull Day DB row Supermans DB curls Hammer curls Double crunch Plank Leg Day Squats Lunges Bridges Calf raise Single leg hip hinge Side lunge

Warm Up SIDE TO SIDE SWEEP JUMPING JACKS PROTRACTION - RETRACTION Twisting through the body allowing arms to twist with body JUMPING JACKS Legs straight, arms at side, jumping up with legs and arms extending PROTRACTION - RETRACTION With dowel in hand push as far forward as shoulders allow In retractions pull back as far as shoulders allow

Warm Up LUNGE SET UP JOGGING IN PLACE PLANK Taking full step backwards, raising heel up and down JOGGING IN PLACE Act as if you were slightly running, but in place PLANK Fore arms on ground directly under shoulders Raise butt up to parallel with shoulders

Chest Day FLAT CHEST PRESS Laying on ground, elbows at 90, push through the chest straight up DB CLOSE GRIP BENCH PRESS Laying flat on ground, elbows directly at side, press through the triceps and chest straight up

Chest Day PUSH UP In plank position, hands flat on ground, pushing through the arms and chest to full plank position

PUSH Day DB OVER HEAD EXTENSION Standing tall, humorous above head, elbow bent at 90, extend the forearm to straight above head

PUSH Day DB LATERAL RAISE Standing in athletic stance, arms at side with slight bend, raise arms straight out to side up to shoulder height DB FRONT RAISE Standing in athletic stance, arms at side with slight bend, thumbs forward, raise the db up to shoulder height

PUll Day DB ROW Begin standing, move into full hip hinge, move DB’s slightly in front of you, then pulling through the back and arms until elbows align with the back DB CURLS Standing tall, feet shoulder width apart, arms relaxed at side, curl the DB up the the chest bending at the elbow

PUll Day HAMMER CURLS Standing tall, feet shoulder width apart, arms relaxed at side, thumbs forward lifting the fore arm up towards the chest

CORE SUPERMAN Laying on your stomach with hands on floor above head, lift your hands and feet off the ground through the glutes and upper back

CORE DOUBLE CRUNCH Lying completely flat on ground, arms down at side, start a sit up with lifting the knees towards the chest simultaneously PLANK Laying flat on ground, move the elbows and fore arms directly underneath the chest, lift the lower back, and butt to shoulder height

LEG Day SQUATS Getting into athletic stance, hands out in front of body with bend in elbows, start with hip hinge, bending at the knees (shooting for 90 degree bend) sitting back into the glutes, then standing back up to starting position

LEG Day LUNGE SIDE LUNGE Stepping back with one leg until you feel a stretch in your calve, step up onto your toes, then break at the back knee dropping straight down until the knee almost touches the floor. raise up SIDE LUNGE Standing tall, engage abs, sweep the foot forward two inches as you step to the side, place foot on ground, lunge into the outside leg, keeping back leg straight, push off outside leg back to return to starting position

LEG Day GLUTE BRIDGES Lying flat on your back slide your feet in towards your butt, from there lift your butt towards the ceiling. depressing down from the hips

LEG Day CALF RAISE SINGLE LEG HIP HINGE Find something about 3-4 in off the ground, place the front of your feet on the step, then depress the heel towards the ground, then stand up onto your toes, repeat SINGLE LEG HIP HINGE Holding a dowel opposite side of leg being worked, slide opposite leg as far back as possible then raise back leg as high as possible till a stretch is felt, hold

Cool down/Stretching

Questions?