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 / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 DB Split Position Single Arm 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
Coming soon
Exercise 2/3
8 Pause Push Ups
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
Coming soon
Exercise 3/3
Forearm Wall Planks (0:30)
Tips:
- Push away from floor with forearms and tuck the hips under
- Actively press heels into the wall
- Hold for 30 seconds
Coming soon
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 (Only 3 Laps of Barbell Inverted Rows)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Single Arm Dead Bugs
Tips:
- Choose a moderate weight
- Keep core engaged
- Perform 6 reps per leg
Coming soon
Exercise 2/3
8 Barbell Inverted Rows
Tips:
- Keep body in a straight line and neck long
- Squeeze back muscles together at the top of the movement
- May omit for 4th set
Coming soon
Exercise 3/3
Tall Side Planks (0:30)
Tips:
- Tuck hips under and press away from the floor
- Don't let hips "sag" and engage the obliques
- Hold for 30 seconds per side
- Perform 8 reps per arm
Coming soon
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 (4 Laps of Tall Kneeling Diagonal Band Pull Aparts)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Tall Kneeling Diagonal Band Pull Aparts
Tips:
- Use a moderate resistance
- Keep core engaged and hips tucked under
- Squeeze back muscles together with every rep
- After completing 3 sets of circuit, repeat this exercise one more time
Coming soon
Exercise 2/3
8 DB Pullovers w/ Hip Bridge 1:3:1
Tips:
- Keep hips lifted the entire time
- Take 1 second to lift dumbbell, 3 seconds to hold, and 1 second to return to the starting point
Coming soon
Exercise 3/3
8 Wall Bugs
Tips:
- Actively press palms into the wall and engage core
- Perform 8 reps per leg
Coming soon
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.