Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (30:00)
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
8 Physioball Rollouts
Tips:
- Keep hips tucked under and only forearms move
Exercise 2/2
10 MB CFO - LIGHT
Tips:
- Use a light ball
- Perform 10 reps at chest level, 10 at forehead level, and 10 overhead
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
TGU Sweep (0:20)
Tips:
- Perform for 20 seconds per side
Exercise 2/3
Hang w/ Elevation/Depression (0:20)
Tips:
- Keep legs together and hips tucked under as you hang, making a "banana"
- Perform for 20 seconds
Exercise 3/3
10 Cable Seated Alternating Pulldown
Tips:
- 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 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
6 DB Pullover
Tips:
- Keep hips tucked under and core engaged
- Only go so far back as you can without arching your back
Exercise 2/2
8 MB Crunch to OH Throw
Tips:
- Choose a light ball
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
Wall Bear ISO Hold (0:30)
Tips:
- Tuck hips under and push away from floor
- As you lift and hold, feet should go flat on the wall
Exercise 2/3
8 Bear Alternates
Tips:
- Maintain same position as you did at the wall
- Perform 8 reps per side
Exercise 3/3
8 Reverse Bear Crawl
Tips:
- Keep hips curled under and core engaged
- Move opposite arm and leg simultaneously
- Perform 8 reps per side
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
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/5
10 Barbell Lateral Trunk Flexion
Tips:
- Add weight, but remember to use clips!
- 10 reps per side
- May omit for last round
Exercise 2/5
20 Banana Rockers
Tips:
- Keep arms by ears throughout exercise
- Imagine sending energy out from your fingertips and feet the entire time
Exercise 3/5
10 BirdDog
Tips:
- 10 reps per side
Exercise 4/5
PB Lat Stretch (0:30)
Tips:
- Perform for two rounds
- Do this right before pec stretch
- Hold for 30 seconds per side
Exercise 5/5
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
- Do this last!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.