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
6 DB Three-Point Rows CDISOK 5:0:5:0
Tips:
- Maintain a long line from the top of head down to the tailbone
- Take 5 seconds to row up, then 5 seconds to return to the starting position
- Core stays engaged throughout the movement
- Perform 6 reps per side
Exercise 2/3
6 Push Ups CDISOK 5:0:5:0
Tips:
- Keep this movement slow and controlled
- 5 seconds down, 5 seconds up
- Avoid any drooping of the neck throughout the movement and keep core engaged/hips tucked under
Exercise 3/3
5 Band Standing Overhead ISO Holds 1:5:1
Tips:
- Avoid any arching of the back by engaging your core
- Hold for 5 seconds at the top for 5 reps
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Barbell Inverted Rows CDISOK 5:0:5:0
Tips:
- Shoulders stay down and hips tucked under
- 5 seconds up, 5 seconds down - nice and controlled
Exercise 2/3
8 DB Half Kneeling Lunge to Press
Tips:
- Keep hip tucked under in the lunge position
- Perform 8 reps per side
Exercise 3/3
6 Band Paloff Presses 1:5:1
Tips:
- Keep shoulders down and core engaged as you press the arms out in front of you
- Hold for 5 seconds per rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps (Only 3 Laps of Down Dog ISO Hold)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Dumbbell Single Arm Dead Bugs
Tips:
- Lower back remains on the floor throughout the movement
- 6 reps per side
Exercise 2/3
Down Dog ISO Holds (1:00)
Tips:
- Press heels into the ground
- Hold for one minute
Exercise 3/3
12 Band Overhead Tricep Extensions
Tips:
- Core remains engaged
- May omit for 4th set
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.