Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (25:00)
Tips:
- Perform for 25 minutes
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
Physioball ABCs
Tips:
- Draw imaginary ABCs using your arms
- Keep hips tucked under and forearms pressing away from the ball
- May omit this exercise for last set
Exercise 2/2
5 MB Woodchopper
Tips:
- Perform 5 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 Tall Kneeling SA Serratus Slide
Tips:
- Tuck hips under and engage core
- 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 (MAX)
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 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 Cable Seated Alternating Pulldown
Tips:
- Perform 10 reps per arm
Exercise 2/2
10 DB All Four Tricep Kickback
Tips:
- Keep hips curled under and core engaged, while you push away from the floor with one arm
- Perform 10 reps per arm
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 3 Exercises / 3 Laps (4 Laps for Wall Physioball Smash)
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
Wall Physioball Smash on All Fours w/ SA Y Raise (0:30)
Tips:
- Perform 30 seconds on each arm
- Perform 1 extra set of this exercise after completing all 3 laps
Exercise 2/3
5 All Four Wrist and Finger Flexion 1:5:1
Tips:
- Curl fingers in for 5 counts per rep
Exercise 3/3
All Four Wrist Flexor Inhibition (0:30)
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 1/4
15 Physioball Lateral Trunk Flexion
Tips:
- May use wall to stabilize the feet
- 15 reps per side
Exercise 2/4
8 Banana Sweeps
Tips:
- Don't allow feet/legs to touch floor throughout movement
Exercise 3/4
Bicycle Crunch ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
Exercise 4/4
Plank w/ SL Hip Extension (0:20)
Tips:
- Hold for 20 seconds per leg
Exercise 1/1
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.