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 / 3 Laps (Modified Cobra Pose = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Supported Lolasana Lifts
Tips:
- Keep your feet squeezed together
- Push hands into blocks and tuck knees as high as you can
Please see tutorial video under "Detailed Instructions"
Exercise 2/3
Modified Cobra Pose (0:30)
Tips:
- Lie on your belly, bring arms to field goal, and squeeze legs together
- Raise hands and bring elbows back, then lift upper body and legs
- Hold for 30 seconds
Exercise 3/3
Banana Rockers (0:30)
Tips:
- Keep arms close to ears
- Lift shoulders and legs off the ground and rock
- Perform for 30 seconds
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 Alternating Band Pullaparts = 4 laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Single Leg Pushup to Single Leg Reach Through
Tips:
- When reaching leg through, try to keep shoulders square to the floor without twisting
- 6 reps per leg
Exercise 2/3
8 Single Leg Plank w/ Knee to Wrist/Elbow
Tips:
- 8 reps per leg
- When lifting the knee from wrist to elbow, feel a big contraction in the core
Exercise 3/3
6 Tall Kneeling Alternating Band Pullaparts
Tips:
- Keep hips tucked under and core engaged throughout movement
- Feel your back muscles squeeze together as you open the band
- 6 reps per arm
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 (Forward Bear Crawl = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Tall Side Plank Pulse
Tips:
- Press palm into the floor
- Contract obliques as you lift hips up
- 8 reps per side
Exercise 2/3
8 Wall Angels
Tips:
- Entire back and arms stay connected to wall
- Avoid lifting shoulders when you raise the arms
Exercise 3/3
10 Forward Bear Crawl
Tips:
- Push away from floor with palms and keep hips tucked under
- Keep knees close to the floor
- 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.
