Equipment Required
Workout Breakdown
Circuit 3
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Perform for 30 minutes
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
8 Physioball Stir The Pot
Tips:
- Stir the pot 8 times in each direction (16 total)
- Goal is to keep body stable. Arms are the only thing that moves.
- Keep hips tucked under and forearms pressing away from the ball
Exercise 2/2
4 MB Woodchopper
Tips:
- Perform 4 reps per direction
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
KB or DB Waiter Walk w/ Off-Set KB Suitcase Hold (20yds)
Tips:
- GIF shows arm position. From here, you will either march in place or walk 20 yards
Exercise 2/2
8-10 Cable Lat Pulldowns 1:3:1
Tips:
- Hold for 3 seconds per rep
- Perform 8-10 reps at max weight with good mechanics
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
Watch Tutorial Video
Exercise 1/2
6 TGU Sweeps
Tips:
- Perform 6 reps per arm
Exercise 2/2
HK Windmill ISO Hold (0:20)
Tips:
- After your 6 TGU Sweeps, hold this position for 20 seconds, then switch to the other side of TGU Sweeps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
8 Wall Physioball Smash on All Fours w/ Alternating SA Y Raise
Tips:
- Perform 30 seconds on each arm
- Perform 1 extra set of this exercise after completing all 3 laps
Exercise 2/3
20 All Four Wrist and Finger Extension
Tips:
- The further back the legs are, the more pressure will go on the wrists
Exercise 3/3
All Four Wrist and Finger Flexor Inhibition (2:00)
Tips:
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 5 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/5
Wheel Rollout ISO Hold (0:20)
Tips:
- Keep hips tucked under
- Hold for 20 seconds
Exercise 2/5
Bicycle Crunch ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
Exercise 3/5
Plank w/ SL Hip Extension (0:20)
Tips:
- Keep hips tucked under and push away from the floor
- Hold for 20 seconds per leg
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:
- Hold for 30 seconds per side
- Do this before Wall Pec Stretch
Exercise 5/5
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
