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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Supported Lolasana ISO (0:20)
Tips:
- Squeeze legs together throughout the movement
- Tuck knees close to chest and push away from the blocks
- Hold for 20 seconds
Exercise 3/3
Banana Rockers (0:30)
Tips:
- Brace core before lifting up
- Keep shoulders down and arms reaching
- Squeeze legs together
- Hold 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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Single Leg Down Dog to Single Leg Knee Drive
Tips:
- Push away from floor with palms
- Tuck knee close to chest on the "drive"
- 6 reps per leg
Exercise 2/3
6 Plank w/ Knee to Wrist-Wrist-Elbow-Elbow
Tips:
- Palms push away from the floor
- 6 reps per side
Exercise 3/3
6 Tall Kneeling Alternating Band Pullaparts
Tips:
- Keep hips tucked under and core engaged
- Use a light to moderate resistance
- 6 reps 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 / 3 Laps (Add extra lap of Reverse Bear Crawl)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Tall Side Plank w/ Single Leg Reach Under
Tips:
- Push away from floor with palm and keep hips tucked under
- 8 reps per side
Exercise 2/3
8 SL Down Dog to SL Crossover Knee Drive
Tips:
- Try to cross over as much as you can with each rep (hello, obliques!)
- 8 reps per side
Exercise 3/3
8 Reverse Bear Crawl
Tips:
- Push away from floor with palms and keep hips tucked under
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
