Equipment Required
Yoga Mat
Dumbbells
Small Loop Band
Resistance Band
Workout Breakdown
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Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Tall Plank (0:30)
Tips:
- Keep core engaged
- Press away from floor with heels of palms and tuck the hips under
- Keep cervical spine long (don't allow head to droop)
- Hold for 30 seconds
Exercise 2/3
DownDog (0:30)
Tips:
- Push away from the floor with hands and press heels down into the floor
- Without arching, think about lifting your tailbone to the ceiling to feel the stretch in the hamstrings
- Hold for 30 seconds
Exercise 3/3
BirdDog (0:20 Each)
Tips:
- Push away from the floor with your palm
- Keep lifted leg parallel (don't allow the hip to rotate outwards)
- Maintain a strong position by actively reaching your fingertips forward and your heel back. Think "long, long long" the entire time!
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
10 Band Tall Kneeling Pullaparts
Tips:
- Tuck hips under
- Keep shoulders down and cervical spine long throughout the movement (don't allow head to droop forward)
- Perform 10 reps
Exercise 2/2
10 Band Seated HG ER w/ Cervical Rotation
Tips:
- Actively push elbows onto thighs, feeling a slight round in your upper back (this is core engagement)
- With thumbs facing outwards, pull band apart with wrists
- Rotate head from side to side
- Perform 10 reps per side
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
Forearm Side Plank (0:30)
Tips:
- Tuck the hips under and press away from the floor with the forearm
- Inside of the top foot presses away from the floor to activate the adductor muscles
- Hold for 30 seconds
Exercise 2/3
10 Forearm Plank w/ Body Saw
Tips:
- Keep hips tucked under, pressing away from floor with forearms
- Rock forward and back, maintaining proper alignment
Exercise 3/3
8 Prone Swimmers
Tips:
- Keep shoulders down and lift arms as high as you can for as long as you can, activating the back muscles
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 DB All Four Tricep Kickback
Tips:
- Choose a light to moderate resistance
- Press away from the floor with palm
- Keep elbow still and close to the body as you extend to find the tricep muscle, then lower while keeping the elbow in the same spot
Exercise 2/3
10 DB Zottman Curls
Tips:
- Keep elbows close to body and still throughout the movement!
- Avoid using momentum to "hike up" the dumbbells.
- Control is key here. Go slow and squeeze at the top!
Exercise 3/3
12 Supine Pelvic Rotation
Tips:
- Curl hips under and squeeze that block!
- Start with small movements and gradually increase range of motion
- Maintain core engagement throughout
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.