MRT Back and Chest Part 1 Transcript
So I have Karen and Ryan here with me. What we’re going to do is we’re going to be performing triple sets, which is three exercises performed for 30 seconds apiece. We’re going to take a 30 second break in between each exercise and then we’re going to do three rounds for a total of nine sets. So in this first round of triple sets, I’ve lined up for you Karen doing a goblet squat for 30 seconds straight. She would then take a 30 second break and she would move to push-ups for a time or 30 seconds. I’m going to take over and do those push-ups for her so she doesn’t wear out. And then we’ll do that for 30 seconds. We’ll take a 30 second break.
I’ll move over to Ryan, who will end up doing a two-arm dumbbell row on the bench here, so we’ll introduce you to a new type of row that you can do. So I have the timer here in front of me. We are pumped and ready. Karen, I want you to turn more towards this way, like this. We’ll go ahead and talk about your form a little bit. We’re going to start in three, two, ding. Excellent.
So notice Karen’s about shoulder-width stance with those heels again. Toes are slightly out. She’s pushing from the heels, keeping her chin up, touching her elbows close to her knees or right on them. And again, this goblet squat is one of my favorites because it really does a great job of keeping stress off the back. Great job. Five more seconds, three, two, one. OK. So now Karen would go ahead and she would rest 30 seconds and she would move right into a push-up.
So what I’m going to do is I’m going to step in and perform those push-ups. UPS When I do these push-ups, I’m going to give you a couple different options that you can do. So I’m going to show you a push-up done on the knees, a traditional one, a Superman push-up and a Spiderman push-up. So let’s go ahead and get started. Down to my knees. Notice I keep my torso straight. Breathing out as I push up, inhaling on my way down. Keep a nice steady pace. You want to explode up and fight it down a little bit, resist. Now we go into a regular push-up.
Now we can get a little more advanced. One way is to go to put our hand out here, like this. That’s a Superman push-up, for those who are a little more advanced. Another way is to bring a knee up then push-up, a knee up. Now we’re bringing in core and abs at the same time. So that’s 30 seconds. The dinger went off. Now I would go ahead and rest 30 seconds.
I’d move immediately to the next exercise, which is a two arm dumbbell row lying on the bench. I got Ryan set up for that right now. I’ll reset him. Notice Ryan’s going to get some type of stability on the bench. So you can put your knees up here or use your feet on the bottom of that, like that, and he’s just simply going to lay down. Ready Ryan?
Here we go, three, two. Excellent. Ryan’s going to exhale on the way down. He’s going to keep his elbows in, nice and tight to his side. Drive those elbows to the ceiling. Notice he’s not turning those wrists. He’s keeping them nice straight. That what’s going to isolate those back muscles, those lat muscles– very important because it activates one of the largest muscle groups in the body and burns a lot of calories. Keep going, Ryan. Remember, this isn’t for reps. It’s for 30 seconds straight. Great job. So there you have it. There’s an introduction to the first triple set.
Keep Going Strong!
Your Friend and Coach,