Sean Jones Fitness
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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

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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
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