Session 13 of 41
In Progress

Week 3 Day 2

The Warm Up

EXERCISEWarm Up Set 1Warm Up Set 2
Foam Roll Serratus Reach10 Reps10 Reps
Standing Arm Circles8 Reps • Each Direction8 Reps • Each Direction
Single Arm Slides w/ Rotation6 Reps Each6 Reps Each
Sidelying Thoracic Rotation8 Reps Each8 Reps Each


The Workout

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISESET 1SET 2SET 3SET 4
DB Wall Single Arm Single Leg Rows 1:3:18 Reps Each8 Reps Each8 Reps Each8 Reps Each
Dumbbell Quarter Turkish Get Ups8 Reps Each8 Reps Each8 Reps Each
Lateral Bear Crawls8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISESET 1SET 2SET 3SET 4
Single Leg Push Ups w/ Knee Drive6 Reps Each6 Reps Each6 Reps Each
Dumbbell Single Arm Bent Over Rows8 Reps Each8 Reps Each8 Reps Each
DB Wall Half Kneeling Windmills6 Reps Each6 Reps Each6 Reps Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISESET 1SET 2SET 3SET 4
Tall Kneeling Band Single Arm Pull Aparts5 Reps Each5 Reps Each5 Reps Each5 Reps Each
Plank Press Ups8 Reps 8 Reps8 Reps8 Reps
Single Leg Wall Planks20 Sec Each20 Sec Each20 Sec Each
Repeat moves in superset fashion (follow the sets) before finishing workout.
Give yourself 30 seconds – 1 minute of rest between.