Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (20:00)
Tips:
- We will increase this duration throughout the weeks
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Physioball Stir the Pot
Tips:
- Perform 8 circles each direction
Exercise 2/2
4 MB Woodchopper
Tips:
- Perform 4 reps each 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. You can march in place or walk forward 20yds.
- Repeat on the other side
Exercise 2/2
8 Tall Kneeling SA Serratus Slide
Tips:
- Keep torso upright and don't allow it to fall closer to wall as arm slides up
- This movement is not intended to be a stretch
- Perform 8 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
- 1 Exercise / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/1
8-10 Cable Lat Pulldowns 1:3:1
Tips:
- Keep torso vertical and hands wide
- Perform 8-10 reps, holding for 3 seconds on each rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
10 Cable Seated Alternating Pulldown
Tips:
- Keep torso upright. If performing as demonstrated (with bands), bring knees very close to chest
- Perform 10 reps on each arm
- Perform one extra lap after completing all 3 laps
Exercise 2/2
12 Cable Overhead Tricep Extension
Tips:
- Keep elbows at a fixed point
- Spread hands away from one another as you straighten arms
- May omit this exercise for 4th lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
Wall Physioball Smash on All Fours (0:30)
Tips:
- Hips stay in line vertically with knees
- Hands push away from floor
- If you can maintain the vertical alighnment of legs, try to place feet flat on the wall. If not, they can stay a few inches away from wall
- Physioball should not touch heels, but hover over them a few inches
Exercise 2/2
15 Standing Wrist and Finger Flexion/Extension
Tips:
- In extension, fingers are spread. In flexion, they are squeezed.
- May omit this exercise for last lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/4
12 Physioball Lateral Trunk Flexion
Tips:
- Placing ball closer to hips will make movement easier
- Perform 12 reps per side
Exercise 2/4
Extended Plank (0:20)
Tips:
- Tuck hips under and push away from the floor
- You may drop the knees and hold this extended position if needed
- Hold for 20 seconds
Exercise 3/4
Bicycle Crunch ISO Hold (0:20)
Tips:
- Don't necessarily need to connect elbow to knee, so long as you feel a rotation
- Hold for 20 seconds per side
Exercise 4/4
Plank w/ SL Hip Extension (0:20)
Tips:
- Hold each side for 20 seconds
Exercise 1/1
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
- Do this last by itself
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
