Week 8 Day 2

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
DB Bent Over Alternating Rows	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Push Ups to Walkover w/ Block	4 Reps Each	4 Reps Each	4 Reps Each	4 Reps Each
Physioball Stir The Pot	6 Reps Each	6 Reps Each	6 Reps Each	6 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
Prone Swimmers	6 Reps	6 Reps	6 Reps	6 Reps
Push Up Pulses	30 Sec	30 Sec	30 Sec	30 Sec
High Planks w/ Protraction & Retraction	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
Chest Supported Y	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Band Half Kneeling External Rotations	8 Reps Each	8 Reps Each	8 Reps Each	—
Bear Position Shoulder Taps	30 Sec	30 Sec	30 Sec	30 Sec

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