Matt Meyer Program 1 - Jan/Feb 2023
WORKOUT 1 - Upper Body Strength and Mobility
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses. 2 sets
Wrist Warm-Up - 3-5 minutes, get them warmed up!
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Flies - Body as horizontal as possible. slow and controlled reps. 4 sets of 10 reps
Rows - 4 sets of 10 reps. Feet slightly raised
Dips - 4 sets of 8 reps. Small pause at the top after every rep
Pull-Ups - 4 sets of 10 reps. Use band to assist if 10 reps becomes impossible
CONDITIONING
Push-Ups - Hands placed wider, close to max reps. 2 sets
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Forearm Plank - 1min hold - 3 sets
YIN YOGA
Choose ONE of the following classes to practise (each class is roughly 30mins) :
Shoulder Therapy - Restorative Yoga for your shoulders
Shoulder Yin - A few long holds to release shoulders
Handstand Yin - Slow class to open shoulders as well as building a deeper forward fold
Quick Neck and Shoulder Release - A quicker class (18min) to release neck and shoulder
WORKOUT 2 - Lower Body Strength and Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate box/chair
Single Leg Bridges - Heel elevated on chair/box - 3 sets of 12 reps each leg
Skipping / Jumping on the spot - 5 mins
STRENGTH
Pistol Squats - band assisted, elevate heel if needed. 10 reps each each leg - 4 sets
Side Lunges - super wide stance, lunge as deep as comfortably possible. Hold weight if possible. Steady tempo - 5 reps on each side - 4 sets
HYPERTROPHY
Kneeling Lean-Backs - 2 sets of 8 reps, band assisted
Hamstring Curls - 2 sets of 15 reps
Banded Reverse Squats - 2 sets of 15 reps each leg, hold last rep in for 10sec. Make it challenging!
Low Boat - 4 sets of 45 seconds. 1 min rest between sets. Choose a challenging variation and maintain form
Yin Yoga
Choose ONE of the following classes to practise:
Slow and Gentle Release - Lower back and hip release
Slow Down and Relax - restorative Yoga for hips, spine and side body
WORKOUT 3 - Core Strength and Mobility
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses. 2 sets
CORE
Take your pick of one class to practise! CLASS 1 - CLASS 2 - CLASS 3 - CLASS 4
Locust Pose - 4 sets of 45 seconds. 1 min rest between sets
MOBILITY
Wheel Pose - 5 to 10 deep breaths
Band-Assisted Bow - 5 to 10 deep breaths
Couch Stretch - 2 minutes of moving hips all the way forwards and all the wack back with a slow, controlled tempo. 1 set each side
WORKOUT 4 - Mobility
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
YOGA
Choose ONE of the following classes to practise:
Smooth Operator - Vinyasa flow focussed on controlled movement
Fiery Goddess - Fire up your legs in this challenging Vinyasa
Hip Opening Hatha - deep hip-opening work
Back Bends - Creating more spinal mobility
ADDITIONAL WORK
BREATHWORK
o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced ) - Practise at least twice a week. Start now and be consistent!
WORKOUT CLASSES
Pistol Squat Flow - Take your leg strength to the next level with a flowing sequence of predominantly single-leg focussed movements
Pilates Activation - This is an activating 'tune-up' class with an emphasis on core and glute activation
Full Body Blaster - An interesting hybrid of a Yoga flow mixed with a full body workout
Preparing For Hold Downs - Great high intensity workout for Hawaii fitness
All-round Core Blaster - 30min core workout
YOGA
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Back Strengthening Practise - Important for injury prevention on the bodyboard
Kind Hearted Mobility - slow and controlled Vinyasa focussed on hip and lower back stability
FLEXIBILITY
Flossing - Gliding in and out of stretches to create flexibility