Contents
- 1 Equipment Required
- 2 Small plate or dumbbell
- 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 Hang w/ Knee Tuck
- 13 Tips:
- 14 Exercise 2/3
- 15 6 Barbell Inverted Row CDISOK 5:0:5:0
- 16 Tips:
- 17 Exercise 3/3
- 18 10 Lateral Bear Crawl
- 19 Tips:
- 20 30-Second Rest
- 21 Circuit 2
- 22 Exercise 1/3
- 23 6 Slow Negatives (5-Count)
- 24 Tips:
- 25 Exercise 2/3
- 26 12 Barbell Inverted Rows
- 27 Tips:
- 28 Exercise 3/3
- 29 10 Forearm Side Plank Rotations
- 30 Tips:
- 31 30-Second Rest
- 32 Circuit 3
- 33 Exercise 1/3
- 34 8 Hanging Scapular Retractions 1:3:1
- 35 Tips:
- 36 Exercise 2/3
- 37 12 All Four T to Y
- 38 Tips:
- 39 Exercise 3/3
- 40 0:30 Single Leg Dolphin ISO Hold
- 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 Hang w/ Knee Tuck
Tips:
- Keep core engaged ("hips tucked under") and knees together
- Retract scapula and "press the shoulders down"
- Keep movement slow and controlled, without "hiking" up the knees (using momentum)
Exercise 2/3
6 Barbell Inverted Row CDISOK 5:0:5:0
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
- Movement is continuous, 5 counts up and 5 counts down without stopping for 6 reps
Exercise 3/3
10 Lateral Bear Crawl
Tips:
- Push away from floor with palms
- Keep hips tucked under
- Opposite arm/leg move simulatenously
- 10 reps per arm/leg
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
6 Slow Negatives (5-Count)
Tips:
- Jump up to a full pull up, then lower slowly for 5 counts
- Core stays engaged, hips "tucked under," legs together during the negative
Exercise 2/3
12 Barbell Inverted Rows
Tips:
- Elbows stay close to body
- Bend knees slightly if too difficult
Exercise 3/3
10 Forearm Side Plank Rotations
Tips:
- Push away from floor with forearm
- Hips tucked under and not "sagging"
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 Hanging Scapular Retractions 1:3:1
Tips:
- Retract for 1 count, hold for 3, then release
- Repeat for 8 reps
Exercise 2/3
12 All Four T to Y
Tips:
- Push away from floor with palm
- Lifted arm stays parallel to floor
- Use small plate or dumbbell for resistance
Exercise 3/3
0:30 Single Leg Dolphin ISO Hold
Tips:
- Push away from floor with forearms
- Don't allow lifted leg to rotate outwards
- 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.
