Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Knees Elevated Child's Pose/Chatarunga/Plank
Tips:
- When you hit chatarunga, tuck elbows in and hips under
- From there, push through palms and come up to plank
Exercise 2/3
8 Wall Humeral Flexion
Tips:
- Bend knees slightly
- Keep entire back on wall throughout movement
- Shoulders stay down
Exercise 3/3
Wall Single Leg Plank (0:20)
Tips:
- Tuck hips under and push away from floor with palms
- Press one foot into wall
- 20 seconds per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps (Except Leg Lowers = 4 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dolphin/Chaturanga/Dolphin
Tips:
- Keep hips tucked under during chaturanga
- If movement is too difficult, see below tutorial for modification options
Exercise 2/3
10 Bent Over Alternating Rows
Tips:
- Keep core engaged throughout movement
- Squeeze at the top of each row
- 10 reps per arm
Exercise 3/3
8 Wall Leg Lowers w/ Block Squeeze
Tips:
- Push hands into wall throughout movement to increase pressure in abdominal cavity
- Squeeze block in between feet throughout movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Side Plank Row
Tips:
- Push against floor with forearm
- Use a moderate resistance and squeeze at top of row
- 8 reps per side
Exercise 2/3
8 Supine Pelvic Rotations
Tips:
- Entire back stays connected to floor
- Utilize core to bring legs back to center
- 8 reps per side
Exercise 3/3
8 Forearm Plank Walkouts
Tips:
- Push away from floor with forearms and keep hips tucked under
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
