Equipment Required
Yoga Mat
Yoga Blocks
Workout Breakdown
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Warm Up
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
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Plank to Down Dog
Tips:
- Keep hips tucked under and push away from floor
- Try to push heels flat onto floor when in down dog position
Exercise 2/4
Low Pushup ISO Hold (0:30)
Tips:
- Keep hips tucked under and shoulders down
- Hold for 30 seconds
Exercise 3/4
8 Plank w/ Knee to Wrist and Elbow
Tips:
- Aim to connect knee to both wrist and elbow
- Feel the contraction in the core when lifting knee to elbow
- Perform 8 reps per leg
Exercise 4/4
8 Dolphin Press
Tips:
- Push heels down onto floor the entire time
- Aim to get elbows on the floor with every rep
- Find the triceps once arms are extended
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Dynamic Lolasana Lifts
Tips:
- May use blocks under hands to assist, if needed
- Tuck knees high into the chest with every rep
Exercise 2/4
Lolasana ISO Hold (0:10)
Tips:
- May use blocks under hands to assist, if needed
- Tuck knees high into the chest
- Hold for 10 seconds
Exercise 3/4
6 Tall Kneeling Humeral CARs
Tips:
- Keep hips tucked under
- Aim for full range of motion
- Take your time and feel the stretch
Exercise 4/4
5 Plank Walkouts
Tips:
- Keep hips tucked under and push away from floor with forearms
- Keep shoulders down throughout movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
6 Prone Block Swimmers
Tips:
- Aim for full range of motion withe every rep
- Passing the block to right hand, then left = 1 rep
Exercise 2/2
6 Plank w/ Knee to Wrist Wrist Elbow Elbow
Tips:
- Really lift knee high when going to the elbow, feeling the contraction in the core
- Push away from the floor with palms
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
