Equipment Required
Workout Breakdown
Conditioning
Start Your Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Plank to Downdog
Tips:
- Imagine straight line from head to toe in plank, pushing away from floor with hips tucked under
- Shift back to downdog, pushing heels into the floor
- Coming back to plank, intentionally tuck the hips under again
Exercise 2/3
10 Plank to Updog
Tips:
- From plank, drive hips to hands, keeping hips tucked under to avoid pressure in lower back
- Tuck hips under and pop back up over the shoulders
Exercise 3/3
15 Knees Elevated Cat Cow
Tips:
- Elevate knees a few inches from floor and push away from floor with palms
- Shoulders right on top of wrist and hips right on top of knees
- As you find your "cat" position, tuck hips under
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
0:30 Weighted Forearm Plank
Tips:
- Weight plate goes on upper portion of back
- Shoulders right above elbows
- Push away from floor with forearms
- Tuck hips under
- Hold for 30 seconds
Exercise 2/3
0:20 Lat Pulldown ISO Hold
Tips:
- Men may want to use a wide grip to achieve a "wider lat" look, with women using a closer grip
- You may also choose to have the hands supinated (undergrip
- Hold for 20 seconds
Exercise 3/3
10 Barbell Overhead Squats
Tips:
- This squat requires a wider grip
- Stabilize the bar by maintaining protraction, pushing bar away from you
- Begin with moderate weight to practice if this movement is new
- Don't compromise weight for form
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.
Exercise 1/3
0:30 Weighted Forearm Side Plank
Tips:
- Hug weighted plate on hip/femur area
- Push away from floor with forearm
- Tuck hips under
- Core engaged and find obliques
- Hold for 30 seconds
Exercise 2/3
0:20 DB Chest Supported SA Row ISO Hold
Tips:
- Tuck hips under to turn on the core
- Keep chest fully on bench and row one arm with elbow staying in
- If you want an extra core challenge, don't hold bench with opposite arm
Exercise 3/3
8 Dumbbell 1/4 TGU
Tips:
- Bend same leg as the side holding dumbbell
- Shoot dumbbell up and drive with obliques and bent leg towards upper corner
- Push away from floor with forearm
- Keep protraction in scapula throughout entire movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 DB Skullcrushers Dynamic into 0:10 ISO Hold
Tips:
- Keep hips tucked under to keep abs engaged
- Bend arms at elbows to 90 degree angle
- Don't allow elbows to flare out
- After 8 reps, hold for 10 seconds
Exercise 2/3
8 DB Incline Bicep Curls Dynamic into 0:10 ISO Hold
Tips:
- Let arms hang to side and perform bicep curl
- Perform 8 reps then a 10 second ISO hold
- For ISO portion, let arms hang at side and allow the extra weight to stretch the arms and pectoral muscles out
Exercise 3/3
0:30 All Four Wrist and Finger Flexion ISO Hold
Tips:
- Don't force this movement if the mobility isn't there yet. Work with what you have.
- With wrist/finger flexed, try to make a fis
- Use GIF example to stretch out wrists the opposite way, but use position in tutorial video to hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
