bob’s workout

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

WORKOUT:

PUSH UP PROGRESSIONS

  • PERFORM 8-12 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL 

  • Rest for 30 seconds

  • REPEAT SET FOR 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

PRISONER SQUATS

  • PERFORM 10-15 REPS TO A DEPTH YOU CAN MAINTAIN ALIGNMENT OF SPINE & KNEES 

  • Rest for 30 seconds

  • REPEAT SET FOR 3-4 ROUNDS, RESTING IN BETWEEN EACH SET

RKC PLANK

  • PERFORM 30-60 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK

  • Rest for 30 seconds

  • REPEAT SET FOR 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

PELVIC TILT

  • COMPLETE 8-12 REPS OF THIS SMALL MOVEMENT THAT HAS BIG POTENTIAL IN UNLOCKING YOUR CORE! 

  • Rest for 30 seconds

  • REPEAT SET FOR 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

BACK LUNGE TO HIGH KNEE

  • PERFORM 8-10 REPS PER LEG AND DELIVER A STRONG KNEE TUCK AT THE TOP 

  • Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

sIDE PLANK

  • PERFORM 20-40 SECOND HOLD ON EACH SIDE 

  • Rest for 30-60 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR 2-3 ROUNDS, RESTING IN BETWEEN EACH SET

 

 

BIRDOG

  • PERFORM THE MOVEMENT 8-10 REPS PER SIDE

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET 2-3 TIMES RESTING BETWEEN EACH SET

LATERAL LUNGE

  • LEFT-SIDE 10-12 TIMES

  • RIGHT-SIDE 10-12 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET 2-3 TIMES RESTING BETWEEN EACH SET

Each day work on single leg balance. Stand near a counter and try to maintain balance on one leg. Keep a record of time.

Perform these exercise 3 times per week.

Play golf.

Enjoy!