Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Zone 2 is 60-70% of max heart rate (or a pace where you feel conversational throughout the entire session)
- Perform for 20 minutes. We will increase duration throughout the weeks.
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Tall Kneeling Rotational MB Slams
Tips:
- Perform 8 reps on one side first before switching to the other side
Exercise 2/2
5 Modified Explosive Pushups - Singles
Tips:
- Knees can stay on floor
- The "explosion" portion may take you off the floor, but if that's too advanced, your hands can stay on floor as you "explode" up
- May add variations like a clap or shooting the arms out (see tutorial)
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
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Exercise 1/3
8 Band Tall-Kneeling Diagonal Pullaparts
Tips:
- Keep hips tucked under and squeeze back muscles at the top of every rep
- Think about sending force from knees into the floor. This activates the hamstrings
- If you can't feel the hamstrings, lean forward very slightly
Exercise 2/3
8 Cable Half Kneeling Chops
Tips:
- Chop to outside of front knee
- Keep back foot planted, not allowing it to "windshield"
3/3
8 Cable Half Kneeling Lifts
Tips:
- As you lift, think of bicep coming to lips with each rep (see tutorial)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Chatty-UpDog-Chatty
Tips:
- Keep hips tucked under throughout movement
- Don't allow neck to droop
- Lower arms to 90-degree angle
- Chatty-updog-chatty = 1 rep
Exercise 2/2
DB Off-Bench Three-Point Row (Reps Below)
Tips:
- You will perform one extra set of this movement after going through the full circuit 3 times
- Reps are 10, 8, 8, 15
- On the last lap with 15 reps, expect the last few reps to get a little messy, and that's fine!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
10 Modified Wheel Rollouts
Tips:
- You may perform this exercise with feet on the bench or the floor (if using heavier weight, you will likely want the floor)
- When arms reach top, hold for 3 seconds each rep
- May omit this exercise for 4th set
Exercise 2/2
6 1/4 TGU
Tips:
- Movement comes from the core and glute
- If straight leg is lifting off the ground, you're sitting up too vertically. Make sure you are rolling to the opposite side with each rep.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
Weighted Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearms
- May drop knees into modified forearm plank if needed
- Hold for 30 seconds
Exercise 2/3
Weighted Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearm
- May drop knees if needed, but ensure there is still one long line from top of head to knees (don't let hips sink back)
- Hold for 30 seconds
Exercise 3/3
Foam Roll Reverse Plank (0:30)
Tips:
- Tuck hips under, drive heels into floor, and press shoulders down
- Use triceps and glutes to keep yourself lifted
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
