Equipment Required
Workout Breakdown
Circuit 2
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 Barbell Good Morning
Tips:
- Everything stays neutral as you drive glutes back and throughout movement
- Set bar in between shoulder blades, slightly lower than you would for a squat
- Feel stretch in hamstrings as you go down and go into full hip extension when you come up
- Rack and unrack with both feet planted and hips under bar
Exercise 2/3
8 Barbell Behind the Neck Press
Tips:
- For females, don't be afraid to go relatively light for this exercise.
- Focus on the mechanics and you will feel it.
Exercise 3/3
8 Cable Behind the Neck Pulldowns
Tips:
- Keep core stacked
- May use overhand or underhand grip
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
5 Barbell Behind the Neck Push Press
Tips:
- You can go slightly heavier than you did for the warm up for females. Males may wish to use more weight.
- Bend the knees slightly and give the bar an initial "push." Other than that, use all same mechanics you have learned previously.
Exercise 2/3
10 Cable HK Low to High Lift
Tips:
- Outside leg is the one in the front kneeling position
- Start with a light weight and focus on rotation while keeping everything from the hips down stable without wobbling
- Curl the hips under to turn on the core
Exercise 3/3
10 Barbell Close-Grip High Pulls
Tips:
- Use a moderate resistance
- Hips curled under and shoulders stay down throughout movement
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
8 MB Explosive Pushups
Tips:
- Using everything you learned, your goal is to keep your form while doing this explosive movement (hips curled under, core engaged, legs straight)
Exercise 2/2
20 Upper Body Skiers
Tips:
- Push away from floor with palms of hands
- Feet stay in place. Only the upper body is moving.
- Hips stay curled under
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
2 Band OH Speed Tricep Extensions
Tips:
- 10 seconds per rep with 20 second recovery between reps
- Start with a light resistance and your goal is speed.
Exercise 2/4
10 Cable HK High to Low Chips
Tips:
- Outside leg is the one in the front kneeling position
- Start with a light weight and focus on rotation while keeping everything from the hips down stable without wobbling
- Curl the hips under to turn on the core
Exercise 3/4
20 Banana Rockers
Tips:
- Arms stay connected to ears and shoulders stay down
- The lower your arms and legs are to the ground, the more difficult the movement will be
- Try to maintain the same "banana" position throughout
Exercise 4/4
20 Prone Upper Back Extensions
Tips:
- Curl hips under to turn on glutes and core
- Hands behind head and upper body lifts up and down
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 2 Exercises / 1 Lap
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
Wall Pec Stretch - 3 Angles
Tips:
- 30 seconds at each angle
- Take some deep breaths in each position, in through the nose and out through the mouth, feeling the ribcage and belly expand. This will help you to find more stretch.
