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 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Pushup to Single Arm Plank
Tips:
- Keep hips tucked under
- Push away from floor, especially when moving into single arm plank
- 6 reps per side
Please see tutorial video under "Detailed Instructions"
Exercise 2/3
10 Tall Kneeling Band Pullaparts
Tips:
- Keep hips tucked under and core engaged throughout movement
- Squeeze back muscle at top of movement
Exercise 3/3
10 Forward Bear Crawl
Tips:
- Tuck hips under and push away from floor with palms
- 10 reps per side (20 "steps" total)
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 (Tall Kneeling Diagonal Pullaparts = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dolphin/Chatturanga/Dolphin
Tips:
- Remember all of the mechanics we have practiced up to this point and do your best!
Exercise 2/3
8 Tall Kneeling Diagonal Pullaparts
Tips:
- Keep hips tucked under and core engaged throughout movement
- 8 reps per side
Exercise 3/3
Single Leg Forearm Plank (0:30)
Tips:
- Push away from floor with forearms and hips tucked under
- Keep the entire leg that's on the floor engaged! Your goal is to work every muscle!
- 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 3
- 3 Exercises / 4 Laps (Single Leg Plank Press to Single Leg Tall Side Plank = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Prone Y Raise w/ Thoracic Extension
Tips:
- Keep shoulders down throughout movement
Exercise 2/3
6 Single Leg Plank Press to Single Leg Tall Side Plank
Tips:
- Keep core engaged throughout the movement.
- Everything we have done beforehand has prepared you for movements like this
- 6 reps per side
Exercise 3/3
10 Reverse Bear Crawl
Tips:
- Tuck hips under and push away from floor with palms
- 10 reps per side (20 "steps" total)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
