Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (20:00)
Tips:
- Zone 2 is 60-70% of max heart rate (or a pace where you feel conversational throughout the entire session)
- Perform for 20 minutes. We will increase duration throughout the weeks.
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Med Ball Fake Slams
Tips:
- The bracing in the fake slam should cause you to feel a lot of core
- Choose a light weight (Massy uses 6lb in tutorial)
- Perform 8 reps
Exercise 2/2
5 Supine MB Chest Pass - Singles
Tips:
- Keep knees bent
- Perform 5 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
8 Band Tall-Kneeling Pullaparts
Tips:
- Keep hips tucked under and squeeze back muscles at the top of every rep
- Think about sending force from knees into the floor. This activates the hamstrings
- If you can't feel the hamstrings, lean forward very slightly
Exercise 2/3
5 Cable Seated Pull-Through - USE Block 50% FAST
Tips:
- Initiate movement from the squeeze
- Perform 5 reps per side
3/3
6 Cable Pallof Shuffle - Vertical Torso
Tips:
- Knees stay slightly bent so upper body stays vertical
- Perform 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
Modified Pushup ISO Hold (0:20)
Tips:
- Keep hips tucked under throughout movement
- Don't allow neck to droop
- Lower arms to 90-degree angle
- Hold for 20 seconds per side
- May omit this exercise for 4th lap
Exercise 2/2
DB Chest Supported DBL Arm Row ISO Hold (0:20)
Tips:
- Start with bench at a 30-degree angle
- When you row, dumbbells reach towards "pockets" to hit more lats
- Hold for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
8 DB Pullover 1:3:1
Tips:
- You may perform this exercise with feet on the bench or the floor (if using heavier weight, you will likely want the floor)
- When arms reach top, hold for 3 seconds each rep
- May omit this exercise for 4th set
Exercise 2/3
Rack HG ER/IR (0:30)
Tips:
- Hold for 30 seconds in IR (internal rotation) and ER (external rotation) per side
- May omit this exercise for last 2 laps
Exercise 3/3
Dolphin ISO Hold (0:45)
Tips:
- Press away from floor with forearms and press heels into the floor (i.e. Keep this exercise "active" the entire time)
- If you need to modify, walk the feet back slightly to lessen the pressure on the arm
- Hold for 45 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearms
- May drop knees into modified forearm plank if needed
- Hold for 30 seconds
Exercise 2/3
Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearm
- May drop knees if needed, but ensure there is still one long line from top of head to knees (don't let hips sink back)
- Hold for 30 seconds
Exercise 3/3
Foam Roll Reverse Plank (0:30)
Tips:
- Tuck hips under, drive heels into floor, and press shoulders down
- Use triceps and glutes to keep yourself lifted
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
