Table of Contents
- 1 Equipment Required
- 2 Barbell & Pull Up Bar
- 3 Workout Breakdown
- 4 Circuit 1
- 5 Circuit 2
- 6 Circuit 3
- 7 Cool Down
- 8 Start Your Workout
- 9 Circuit 1
- 10 Exercise 1/3
- 11 1:00 Hang w/ Scapular Retraction
- 12 Tips:
- 13 Exercise 2/3
- 14 10 Tall Side Plank Pulse
- 15 Tips:
- 16 Exercise 3/3
- 17 8 Prone Swimmers
- 18 Tips:
- 19 30-Second Rest
- 20 Circuit 2
- 21 Exercise 1/3
- 22 6 Slow Negatives (5-Count)
- 23 Tips:
- 24 Exercise 2/3
- 25 8 Bear Alternates
- 26 Tips:
- 27 Exercise 3/3
- 28 15 Toe Sit Ys to Ts
- 29 Tips:
- 30 30-Second Rest
- 31 Circuit 3
- 32 Exercise 1/3
- 33 12 Hanging Scapular Retractions (Dynamic)
- 34 Tips:
- 35 Exercise 2/3
- 36 12 Wall Angels
- 37 Tips:
- 38 Exercise 3/3
- 39 12 Dolphin Press
- 40 Tips:
- 41 30-Second Rest
- 42 Cool Down
- 43 Exercise 1/2
- 44 8 Sidelying Thoracic Rotation
- 45 Tips:
- 46 Exercise 2/2
- 47 Wrist Stretch (0:30)
- 48 Tips:
- 49 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
1:00 Hang w/ Scapular Retraction
Tips:
- Keep core engaged ("hips tucked under") and legs together
- Retract scapula slightly
- Hold for 1 minute
Exercise 2/3
10 Tall Side Plank Pulse
Tips:
- Push away from floor with palm
- Hips stay tucked under
- 10 reps per side
Exercise 3/3
8 Prone Swimmers
Tips:
- After elbows initially lift, they stay lifted as high as you can until the hands meet on lower back
- When hands return to the head, that is 1 rep.
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
8 Bear Alternates
Tips:
- Push away from floor with palms
- Hips stay tucked under
- Opposite arm/leg lift simultaneously
- 8 reps per arm/leg
Exercise 3/3
15 Toe Sit Ys to Ts
Tips:
- Imagine you are pushing something back behind you while keeping upper body mostly still
- 15 reps in Y position, then 15 reps in T position
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
12 Hanging Scapular Retractions (Dynamic)
Tips:
- Core stays engaged, hips tucked under, legs together, shoulders slightly retracted
Exercise 2/3
12 Wall Angels
Tips:
- Sit with back completely flat against wall
- Whole arm stay connected to wall the entire time
Exercise 3/3
12 Dolphin Press
Tips:
- Push away from floor with forearms
- Find tricep muscle when arms are fully extended
- 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.
