Equipment Required
Workout Breakdown
Conditioning
Start Your Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Forearm Plank w/ Protraction and Retraction
Tips:
- Elbows in and at 90 degree angle
- Push away from floor with forearms then dip to floor for each rep
- Squeeze glutes and curl hips under
Exercise 2/3
15 Band Scapular Elevation and Depression
Tips:
- Use medium to high resistance loop band
- Sit on floor or go on knees
- Let band depress scapula then pull band down and elevate the scapula
Exercise 3/3
10 Bear Alternates
Tips:
- Straight line from shoulder to wrist and hip to knee
- Knees slightly off floor
- Opposite arm and opposite leg lifts
- Find obliques as you shift and keep core very strong
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Band Supine OH Reach
Tips:
- Use light resistance band
- Full back makes contact with ground
- Open band shoulder width apart and protract as you reach arms to ceiling
- Raise arms overhead until thumbs touch the ground
Exercise 2/3
10 MB Wheel Rollouts
Tips:
- Curl hips under and squeeze med ball, finding the hamstrings
- Protract, pushing away from the wheel
- If movement is too difficult, decrease the range of motion
Exercise 3/3
10 Physioball Rollout w/ Cervical Rotation
Tips:
- Push away from the ball with forearms
- Try to keep the movement fluid
- Of course, curl the hips under and keep your entire frame strong
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Cable Chest Supported SA Pulldown Dynamic into 0:10 ISO
Tips:
- Don't sit on bench all the way, just lean on it with your chest
- Keep core turned on
- Go heavy with this movement
- Perform 8 reps, then hold for 10 seconds at the bottom on each side
Exercise 2/3
8 DB Alternating Incline Press
Tips:
- Tuck hips under and keep core engaged
- Stay stable in scapula and "shoot dumbbell up to sky" to stay in protraction
Exercise 3/3
0:30 Weighted Forearm Side Plank
Tips:
- Hug weighted plate on hip/femur area
- Push away from floor with forearm
- Tuck hips under
- Core engaged and find obliques
- Hold for 30 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Weighted Pushups 1:3:1
Tips:
- Lower for 1 second, hold for 3 seconds, and push up for 1 second
- Adding weight is optional
Exercise 2/4
8 DB Alternating Hammer Curl
Tips:
- Brace core and keep abs turned on throughout the movement
- Control movement on way up and down
- 8 reps per arm
Exercise 3/4
0:30 Reverse Plank
Tips:
- You can choose to have hands facing heels, away from your body, or out at a 45-degree angle
- Curl hips under to find glutes as you push away from floor, opening up the chest
- Arms stay straight throughout movement
Exercise 4/4
10 DB Seated Lateral Raise
Tips:
- Keep core involved
- Keep elbows slightly bent
- May perform one arm or two arms at a time
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
