Equipment Required
Workout Breakdown
Circuit 1
Circuit 2
Start Your Workout
Warm Up
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Tall Plank w/ Protraction and Retraction
Tips:
- This movement flosses the scapula. Think about gliding the scapula up and down.
- Hips tucked under and pushing away from the floor.
Exercise 2/3
12 Hanging Elevation and Depression
Tips:
- Tuck hips under and maintain a straight line from top of head down to feet
- Maintain "banana" position the entire time
- Elevate and depress the scapula
Exercise 3/3
10 Reverse Bear Crawl
Tips:
- Lock the core in by tucking the hips under
- Keep hips neutral/parallel to the ground
- You should feel the obliques shifting
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Supinated Pull Ups
Tips:
- Maintain "banana" position the entire time to avoid swinging
- If you cannot perform all the reps, perform as many as you can bodyweight and then perform the remainder using a heavy band if needed.
Exercise 2/2
10 MB Slams
Tips:
- We are gathering the kinetic chain. Force travels from feet up then use that to slam ball down.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 DB Bench Press ~80%
Tips:
- Need bench flat
- Use legs to help bring dumbbells up, as demonstrated in the video
- Bring elbows parallel to floor, then shoot up
- Think "control, explode"
- May lower weights to your side as you sit up and drop them
Exercise 2/2
8 Clap Pushups
Tips:
- Use all of the mechanics you've learned thus far to maintain a solid position throughout this exploding movement
- Tuck hips under and keep them tucked under, especially as you explode from the floor.
- Use heels of palm to explode from the floor
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
6 Barbell Bicep Curls
Tips:
- Stay stable throughout the movement, maintain curled under "banana" position
Exercise 2/4
8 Barbell French Press
Tips:
- This is basically a standing skull crusher
- Grip the bar shoulder width apart or slightly closer
- Arms are slightly in front of you
Exercise 3/4
8 Band Diagonal Pullaparts
Tips:
- Use light power band
- One arm is doing an ISO hold and the other is doing the movement
- Thumbs out
- Avoid ribcage flaring out as you pull
Exercise 4/4
20 DB Standing Lateral Trunk Flexion
Tips:
- Maintain "banana" position
- The feeling should be similar to a wall deadbug or a banana
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Median Nerve Glide
Tips:
- Please don't skip this movement
- Accessory movements like this will keep you mobile
Exercise 2/3
8 Radial/Ulnar Nerve Glide
Tips:
- We are gliding the humerus in this movement
- Move from the shoulder blades and gradually attempt more rotation
Exercise 3/3
45:00 Bike (RPE ~6)
Tips:
- a
- b
