Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
Start Your Workout
Watch Tutorial Video
Exercise 1/2
Box Lateral Step Down ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
- Hold the weight close to your chest or you can use a lighter weight to hold straight in front of you for counterbalance
Exercise 2/2
Chatty ISO Hold (0:20)
Tips:
- Goal is to be in a low pushup position, but not too low to where you're getting into the flexibility of the chest
- Choose a light weight so that you can really explode with each jump
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/2
DB Reverse Lunge ISO Hold (0:20)
Tips:
- Prioritize position over weight; goal is not to go super heavy
- Hold for 20 seconds per side
Exercise 2/2
KB BU Waiter Walk w/ Off-Set KB Suitcase Hold (20yds)
Tips:
- Keep everything stacked from head to toe; don't allow rib cage to flare (usually happens if weight is too heavy)
- Walk 20yds per arm
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/2
10 KB Lateral Lunge Shift
Tips:
- Stay at the same level as you shift from side to side
- 10 reps per side
Exercise 2/2
Bear Alternate ISO Hold (0:20)
Tips:
- Lift one arm and opposite foot, then hold
- Keep hips curled under and push away from the floor
- Hold for 20 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/5
Wall Physioball Smash on All Fours (0:30)
Tips:
- Press butt into the ball the entire time
- You don't need to lift the arm as shown in the GIF
- You should feel the obliques activated
- Hold for 30 seconds
Exercise 2/5
8 Physioball DeadBug
Tips:
- Keep pressure on the ball throughout the movement
- 8 reps per side
Exercise 3/5
8 Forearm Side Plank Rotation
Tips:
- Keep feet staggered in the side plank
- What will make this movement more challenging is to lift the arm and hover while in the front plank, then rotate to the side
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Exercise 4/5
20 All Four Respiratory Cat Cow
Tips:
- Exhale on the "cat," then inhale on the "cow"
- 20 reps
- Do this right before shinbox (only one lap)
Exercise 5/5
20 Shinbox
Tips:
- 20 reps per side
- Do this last by itself
