Equipment Required
Yoga Mat
Yoga Blocks
Loop Booty Bands
Resistance Bands
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 SA Plank to SA Down Dog
Tips:
- Keep hips tucked under and push away from floor
- Try to push heels flat onto floor when in down dog position
- Perform 8 reps per arm
Exercise 2/4
6 Tall Side Plank Rotations
Tips:
- Aim to hit a full side plank with each rotation
- Perform 6 reps per side
Exercise 3/4
6 Plank Walkouts
Tips:
- Keep hips tucked under and push away from floor with forearms
- Only go as far as you can maintain the hips tucked under. If back begins to arch, you've gone too far.
Exercise 4/4
8 Supine Band OH Reach
Tips:
- Keep shoulders down throughout this entire movement
- Maintain core engagement
- Use light resistance band and press arms outwards against it the entire time
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
5 Single Leg Plank Press
Tips:
- Keep hips tucked under and try not to allow butt to stick up
- Perform 5 reps per leg
Exercise 2/4
8 Plank w/ Band Diagonal Reaches
Tips:
- Use a light/moderate resistance
- Keep shoulders down throughout movement
- Perform 8 reps per arm
Exercise 3/4
6 Crab Reach
Tips:
- Aim for full range of motion with every rep
- Push hips into full hip extension, pressing through heels
- Perform 6 reps per side
Exercise 4/4
20 Band No Money Drill Pulse
Tips:
- Keep back flat on the wall and shoulders down
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
3 SL Supported Lolasana ISO Hold 1:3:1
Tips:
- Tuck knee high into the chest and feel a deep contraction
- Hold for 3 seconds at the top of every rep
- Perform 3 reps per side
Exercise 2/2
10 Banana Sweeps
Tips:
- The lower the legs go, the harder this movement will be
- Keep back flat on floor throughout movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
