Contents
- 1 Equipment Required
- 2 Resistance Band
- 3 Barbell & Pull Up Bar
- 4 Workout Breakdown
- 5 Circuit 1
- 6 Circuit 2
- 7 Circuit 3
- 8 Cool Down
- 9 Start Your Workout
- 10 Circuit 1
- 11 Exercise 1/3
- 12 12 Hanging Scapular Retractions
- 13 Tips:
- 14 Exercise 2/3
- 15 Barbell Inverted ISO Hold (0:30)
- 16 Tips:
- 17 Exercise 3/3
- 18 Forearm Side Plank (0:30)
- 19 Tips:
- 20 30-Second Rest
- 21 Circuit 2
- 22 Exercise 1/3
- 23 Wide Grip Deadhang w/ Scapular Retraction (0:30)
- 24 Tips:
- 25 Exercise 2/3
- 26 12 Barbell Inverted Rows
- 27 Tips:
- 28 Exercise 3/3
- 29 12 Band Tall Kneeling Lat Pulldowns
- 30 Tips:
- 31 30-Second Rest
- 32 Circuit 3
- 33 Exercise 1/3
- 34 8 Hang w/ March
- 35 Tips:
- 36 Exercise 2/3
- 37 12 Band Tall Kneeling Pulls w/ Undergrip
- 38 Tips:
- 39 Exercise 3/3
- 40 8 Forearm Plank Press
- 41 Tips:
- 42 30-Second Rest
- 43 Cool Down
- 44 Exercise 1/2
- 45 8 Sidelying Thoracic Rotation
- 46 Tips:
- 47 Exercise 2/2
- 48 Wrist Stretch (0:30)
- 49 Tips:
- 50 30-Second Rest
Equipment Required
Workout Breakdown
Start Your Workout
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Hanging Scapular Retractions
Tips:
- Keep core engaged ("hips tucked under") and legs together
- Retract scapula and "press the shoulders down"
Exercise 2/3
Barbell Inverted ISO Hold (0:30)
Tips:
- If at home, may use a sturdy table or even adjustable gymnastics rings).
- You may choose to use undergrip or overgrip.
- Keeps elbows close to body
- If too difficult, bend knees slightly
- Hold for 30 seconds
Exercise 3/3
Forearm Side Plank (0:30)
Tips:
- Push away from floor with forearm
- Keep hips tucked under
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Wide Grip Deadhang w/ Scapular Retraction (0:30)
Tips:
- Slight retraction of the scapula
- Core stays engaged, hips "tucked under," legs together
Exercise 2/3
12 Barbell Inverted Rows
Tips:
- Elbows stay close to body
- Bend knees slightly if too difficult
Exercise 3/3
12 Band Tall Kneeling Lat Pulldowns
Tips:
- Hips tucked under throughout movement
- Stay in control of movement, especially on the release
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 Hang w/ March
Tips:
- Slight retraction of the scapula
- Keeping hips "tucked under," march legs slowly
- 8 reps per leg
Exercise 2/3
12 Band Tall Kneeling Pulls w/ Undergrip
Tips:
- Keep elbows close to body throughout movement
- Slow and controlled movement, especially on the rebound
- Hips stay tucked under throughout movement
Exercise 3/3
8 Forearm Plank Press
Tips:
- Push away from floor with forearms
- Hips tucked under throughout movement
- If movement is too difficult, elevate the arms slightly
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Cool Down
- 2 Exercises / 2-3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Sidelying Thoracic Rotation
Tips:
- Take deep breaths throughout movement and slow down on any spots that feel tight
- 8 reps per side
Exercise 2/2
Wrist Stretch (0:30)
Tips:
- Elbows lift first
- Squeeze scapula together at top of movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
