Whats up Kevin!

Current Goals
1.  Quality knee movement and control from buckling inward/outward during leg flexion (bending)

• Banded side shuffle--put small band around knees or long band around feet, take large steps to the side (should feel on side of butt...)
  
• Squat--outward pressure with knees, aim to feel entire foot contacting ground. Use band
  
• Stationary Lunge--feet don't move, just knees. Also, keep knee in line with or outside of toe
  

2.  Proper elbow/shoulder blade movement during Pushing exercises

• Push-up--elbows don't flare out to the side, instead stay close in by ribs)
  

3.  Proper elbow/shoulder blade movement during Pulling exercises

• Standing Band or Cable Row--pull shoulder blades back until they pinch, keeping shoulders down
  

4.  Develop core stability

• Side-Plank--keep hips high, eventually keeping both legs extended
  
• Plank--rotate elbow pits forward during plank, push away from ground
  

5.  Increase range of motion and strength during Overhead Press movement

• Overhead Press--push DB or KB vertically so that bicep ends up right next to your ear.  Exhale and squeeze stomach as you push upwards.
  

Next Workout Session

Perform each exercise in this order, completing all Reps before continuing to next exercise. Take less than 30 seconds of rest when transitioning to next exercise. Take 1-2 minutes of rest before starting a new Set.

Exercise	Sets	Reps	Weight (lbs)
Stationary Lunge	4	12L/12R	Bodyweight
Alternating DB Curl to Press	4	12L/12R	10
Pushup	4	15	Bodyweight
Side-Plank	4	30sec/30sec	Bodyweight
Kneeling Cable or Band Row	4	30	20/challenging resistance
Sit-up (slide feet under DB's)	4	25	Bodyweight

Last Workout Session

Warm-up	Core	Workout	Cool-Down
Wrist Armthread Bridge + DB Fly/Press WGS	Dead Bugs/Holding Band Woodchopper	DB Lunge DB Split-Stance Curl/Press Kneeling Band Row Sit-up Ball Toss	Lower Body Stretch with Sean