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 1/5
10 Foam Roll Serratus Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Arm Circles
Tips:
- Keep core engaged
- Keep movement active by adding tension to the body and reaching out the entire time
- 8 reps per direction and per side
Exercise 3/5
6 Single Arm Slides with Rotation
Tips:
- Keep pressure from the arm into the wall as you slide up
- 6 reps per side
Exercise 4/5
8 Sidelying Thoracic Rotations
Tips:
- Reach arm out the entire time, adding tension to feel the stretch
- Slow down at any areas that feel tight
- 8 rotations per side
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 (Only 3 Laps of Reverse Bear Crawls)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 DB Wall Single Arm Single Leg Row 1:3:1
Tips:
- Actively press heel into the wall the entire time
- Keep core engaged and elbow close to the body
- Take 1 second to lift, 3 seconds to hold at top, then 1 second to release
- Perform 8 reps per side
Coming soon
Exercise 2/3
8 Dumbbell Quarter Turkish Get Ups
Tips:
- Keep this movement slow and controlled
- Perform 8 reps per arm
Coming soon
Exercise 3/3
8 Reverse Bear Crawls
Tips:
- Push away from floor with palms and tuck the hips under
- Opposite arm and leg move simultaneously
- Right hand, left hand = one rep
- May omit for 4th set
Coming soon
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.
Exercise 1/3
6 Single Leg Push Ups with Knee Drive
Tips:
- Focus on compressing the core as much as possible every time the knee drives in
- Keep hips tucked under and core engaged throughout push up
- Perform 6 reps per leg
Coming soon
Exercise 2/3
8 Dumbbell Single Arm Dead Bugs
Tips:
- Push dumbbell up actively the entire time
- Keep core engaged
- Perform 8 reps per side
Coming soon
Exercise 3/3
6 DB Wall Half Kneeling Windmills
Tips:
- Use a moderate weight
- Focus on engaging the core and controlling the descent
- Tuck hips under
- 6 reps per side
Coming soon
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps (Only 3 Laps of Dolphin Presses)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
5 Tall Kneeling Band Single Arm Pull Aparts
Tips:
- Use a moderate resistance
- Keep core engaged and hips tucked under
- Squeeze back muscles together with every rep
- Perform 5 reps per arm
Coming soon
Exercise 2/3
8 Dolphin Presses
Tips:
- Press heels into the ground
- Push away from floor with forearms
- May elevate arms slightly if movement is too difficult
- May omit for 4th set
Coming soon
Exercise 3/3
Single Leg Wall Planks (0:20)
Tips:
- Actively push heel into wall
- Tuck hips under and push away from the floor with forearms
- Hold for 20 seconds per leg
- May omit for 4th set
Coming soon
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
