Week 4 Day 5

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Foam Roll Serratus Reach	10 Reps	10 Reps
Standing Arm Circles	8 Reps • Each Direction	8 Reps • Each Direction
Single Arm Slides w/ Rotation	6 Reps Each	6 Reps Each
Sidelying Thoracic Rotation	8 Reps Each	8 Reps Each

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Hang w/ Slight Retraction	30 Sec	30 Sec	30 Sec	—
DB Tall Kneeling Alternating Shoulder Press	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Wall Leg Lowers w/ Block	8 Reps	8 Reps	8 Reps	8 Reps

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Push Up to Tall Side Planks	5 Reps Each	5 Reps Each	5 Reps Each	5 Reps Each
Dumbbell Single Leg Hip Bridges	5 Reps Each	5 Reps Each	5 Reps Each	5 Reps Each
Bicycle Crunches	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
DownDog / Dolphin / Chaturanga / Planks	8 Reps	8 Reps	8 Reps	—
All Four T to Y	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Wall Bugs w/ Tilt	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each

Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.