Equipment Required
Workout Breakdown
Start Your Workout
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Hanging Scapular Retractions
Tips:
- Keep core engaged ("hips tucked under") and legs together
- Retract scapula and "press the shoulders down"
Exercise 2/3
Barbell Inverted ISO Hold (0:30)
Tips:
- If at home, may use a sturdy table or even adjustable gymnastics rings).
- You may choose to use undergrip or overgrip.
- Keeps elbows close to body
- If too difficult, bend knees slightly
- Hold for 30 seconds
Exercise 3/3
Forearm Side Plank (0:30)
Tips:
- Push away from floor with forearm
- Keep hips tucked under
- Hold for 30 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Wide Grip Deadhang w/ Scapular Retraction (0:30)
Tips:
- Slight retraction of the scapula
- Core stays engaged, hips "tucked under," legs together
Exercise 2/3
12 Barbell Inverted Rows
Tips:
- Elbows stay close to body
- Bend knees slightly if too difficult
Exercise 3/3
12 Band Tall Kneeling Lat Pulldowns
Tips:
- Hips tucked under throughout movement
- Stay in control of movement, especially on the release
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
8 Hang w/ March
Tips:
- Slight retraction of the scapula
- Keeping hips "tucked under," march legs slowly
- 8 reps per leg
Exercise 2/3
12 Band Tall Kneeling Pulls w/ Undergrip
Tips:
- Keep elbows close to body throughout movement
- Slow and controlled movement, especially on the rebound
- Hips stay tucked under throughout movement
Exercise 3/3
8 Forearm Plank Press
Tips:
- Push away from floor with forearms
- Hips tucked under throughout movement
- If movement is too difficult, elevate the arms slightly
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Cool Down
- 2 Exercises / 2-3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Sidelying Thoracic Rotation
Tips:
- Take deep breaths throughout movement and slow down on any spots that feel tight
- 8 reps per side
Exercise 2/2
Wrist Stretch (0:30)
Tips:
- Elbows lift first
- Squeeze scapula together at top of movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
