Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/5
10 Foam Roll Serratus Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the front foot to come up
- 8 reps per side
Exercise 2/5
8 Standing Arm Circles
Tips:
- Keep core engaged
- Keep movement active by adding tension to the body and reaching out the entire time
- 8 reps per direction and per side
Exercise 3/5
6 Single Arm Slides with Rotation
Tips:
- Keep pressure from the arm into the wall as you slide up
- 6 reps per side
Exercise 4/5
8 Sidelying Thoracic Rotations
Tips:
- Reach arm out the entire time, adding tension to feel the stretch
- Slow down at any areas that feel tight
- 8 rotations per side
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
8 DB Three-Point Row 1:3:1
Tips:
- Keep core engaged and elbow close to the body
- Take 1 second to lift, 3 seconds to hold at top, then 1 second to release
- Perform 8 reps per side
Exercise 2/3
Low Push Up ISO Holds (0:30)
Tips:
- Keep elbows close to body and hips tucked under
- Push away from the floor with palms
- Don't allow neck to drop, but keep it long and shoulders down
- Hold for 30 seconds
Exercise 3/3
8 Bear Position Shoulder Taps
Tips:
- Push away from floor with palms and tuck the hips under
- Try not to limit rocking as you lift each hand
- 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 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Push Up to Down Dogs
Tips:
- Try to press heels down with every down dog
- Keep hips tucked under and core engaged throughout push up
Exercise 2/3
Barbell Inverted ISO Holds (0:30)
Tips:
- Keep body in a straight line and neck long
- Squeeze back muscles together during this ISO hold
- Hold for 30 seconds
Exercise 3/3
8 Tall Kneeling Dumbbell Lateral Raises
Tips:
- May do both arms at the same time if you wish
- Choose a light-moderate weight
- Keep shoulders down and core engaged
- 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
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Tall Kneeling Band Pull Aparts
Tips:
- Use a moderate resistance
- Keep core engaged and hips tucked under
- Squeeze back muscles together with every rep
Exercise 2/3
8 All Four Dumbbell Single Arm Kickbacks
Tips:
- Keep elbow close to the body
- Find tricep muscle at the top of the movement
- Keep neck long and don't allow it to "sag"
- 8 reps per arm
Exercise 3/3
12 Cat Cow Knees Elevated
Tips:
- Keep knees close to the floor
- Curl hips under as you think of connecting the top of your spine with the bottom, then reverse
- Push away from the floor the entire time
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
