Equipment Required
Workout Breakdown
Please complete Dynamic Warm Up before starting workout
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Exercise 1/2
5 DB RDL Dynamic/ISO (0:10)
Tips:
- Perform 5 DB RDLs dynamically, then hold for 10 seconds after the 5th rep
Exercise 2/2
5 Seated Lat Pulldown Dynamic/ISO (0:10)
Tips:
- As with the previous exercise, perform 5 reps dynamically, then hold for 10 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/2
Physioball SL Hip Extension ISO Hold (0:20)
Tips:
- Press heel into the ball the entire time while extending the hip
- Hold for 20 seconds per side
Exercise 2/2
Copenhagen ISO Hold (0:20)
Tips:
- The more of your leg on the bench, the easier this movement will be
- Keep hips extended throughout movement (no "bending" at the hips)
- 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.
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Exercise 1/2
8 Wall Supported Hip Airplane
Tips:
- Outside leg is the "standing" leg
- 8 reps per side
Exercise 2/2
5 DB Three-Point Row Dynamic/ISO (0:10)
Tips:
- Perform 5 reps dynamically, then hold for 10 seconds
- Remember to row to the pocket
- Perform 5 reps (w/ 0:10 hold) per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/5
Bodyweight Forearm Plank (0:30)
Tips:
- Push away from the floor with forearms and tuck hips under
- Hold for 30 seconds
Exercise 2/5
Bodyweight Forearm Side Plank (0:30)
Tips:
- Stack the feet
- Keep body in straight line, push away from floor with forearm, and tuck hips under
- 30 seconds per side
Exercise 3/5
Foam Roll Reverse Plank (0:30)
Tips:
- Fingers face forward
- Keep hips tucked under and arms strong pushing away from foam roller
- 30 seconds 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
Physioball Lat Stretch (0:30)
Tips:
- Arm on physioball is at a "Y" position
- Hold for 30 seconds per side
Exercise 5/5
Wall Pec Stretch - 3 Angles (0:30)
Tips:
- Hold for 30 seconds at each angle
- Do this last by itself
