Equipment Required
Workout Breakdown
Cardio
Circuit 3
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Intensity-wise, you should be able to comfortably have a conversation in Zone 2
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
8 MB Crunch to OH Throw
Tips:
- Allow the momentum of throwing the ball bring you up through the crunch
- Aim to throw the ball in front of you at the wall, not too high
Exercise 2/3
8 MB SL CFO - LIGHT
Tips:
- CFO stands for Chest, Forehead, and Overhead
- Use a light ball and perform 8 reps at chest level, 8 at forehead level, and 8 overhead
Exercise 3/3
3 MB Alternating Chest Pass
Tips:
- Alternate which leg steps forward as you throw ball at wall
- Allow the ball to rebound on the floor once before catching
- 3 reps per leg
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
8 Bear ISO Hold w/ KB Pull-Through
Tips:
- Aim to keep pelvis stable throughout movement
- Perform 8 reps per arm
Exercise 2/2
6 TGU Sweeps
Tips:
- Aim to keep upper body stable and undisturbed throughout the movement
- 6 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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
6 Cable Split Position Lifts
Tips:
- Perform 6 reps per arm
- Think bicep to lip for 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
10 DB Zottman Curls
Tips:
- Keep elbows close to body throughout movement
- Control the movement and don't allow the arms to "swing"
Exercise 2/2
20 All Four Wrist Flexion w/ Finger Extension
Tips:
- The further back the knees are, the more challenging this will be
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 5 Exercises / 4 Laps (first 2 exercises only, perform laps as a superset, then do final stretches at end)
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/5
10 Hanging Knee Tucks
Tips:
- Keep knees at 90 instead of straightening, so that all the work is coming from the core
- Don't allow pelvis to "bow" when knees come back
Exercise 2/5
12 Supine Pelvic Rotations w/ Block
Tips:
- You should feel this in the obliques
- You can squeeze the yoga block or foam roller more for extra engagement
- 12 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Exercise 3/5
All Four Wrist and Finger Flexor Inhibition (2:00)
Tips:
- If the strain is too great on the wrists, you may fan the fingers outward slightly
- Do this before Lat Stretch
Exercise 4/5
PB Lat Stretch (0:30)
Tips:
- Perform 30 seconds per side
- Do this before pec stretch
Exercise 5/5
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
- Do this last!
