Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Forearm Plank w/ Protraction and Retraction
Tips:
- Elbows in and at 90 degree angle
- Push away from floor with forearms then dip to floor for each rep
- Squeeze glutes and curl hips under
Exercise 2/3
15 Band Scapular Elevation/Depression
Tips:
- Use medium to high resistance loop band
- Sit on floor or go on knees
- Let band depress scapula then pull band down and elevate the scapula
Exercise 3/3
10 Bear Alternates
Tips:
- Straight line from shoulder to wrist and hip to knee
- Knees slightly off floor
- Opposite arm and opposite leg lifts
- Find obliques as you shift and keep core very strong
- 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 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Hanging Elevation/Depression
Tips:
- Tuck hips under and maintain a straight line from top of head down to feet
- Maintain "banana" position the entire time
- Elevate and depress the scapula
Exercise 2/3
8 Behind the Neck Pulldowns Dynamic into 0:10 ISO (Use Straps)
Tips:
- Keep core stacked
- May use overhand or underhand grip
- Hold for 10 seconds after last rep
Exercise 3/3
Barbell Behind the Neck Press Dynamic into 0:10 ISO
Tips:
- Please review tutorial for setup
- For females, don't be afraid to go relatively light for this exercise. Focus on the mechanics and you will feel it
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
12 Forearm Side Plank Pulse
Tips:
- Push away from floor with forearm
- Straight line from head to toe, everything is active and engaged
- Pulse up away from floor
- 12 reps per side
Exercise 2/3
8 DB Three-Point Row 1:3:1
Tips:
- Make contact with 3 points of body - hand and two feet
- Stay square at the hips
- Turn on obliques and lower half
- Pull up in one second, hold for 3 seconds, release for 1 second
- 8 reps per side
Exercise 3/3
8 DB Alternating Incline Press
Tips:
- Tuck hips under and keep core engaged
- Stay stable in scapula and "shoot dumbbell up to sky" to stay in protraction
- 8 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
8 DB Skullcrusher Dynamic into 0:10 ISO
Tips:
- Keep hips tucked under to keep abs engaged
- Bend arms at elbows to 90 degree angle
- Don't allow elbows to flare out
Exercise 2/3
8 DB Incline Bicep Curls
Tips:
- Let arms hang to side and perform bicep curl
- Curl hips under to turn the core on
Exercise 3/3
10 Band Seated Pullaparts
Tips:
- Squeeze a yoga block between legs
- Use a light looped band
- Keep a small bend on the elbows
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 3 Exercises / 2 Laps (Only 1 Lap for Bike)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
20 Standing Wrist and Finger Flexion/Extension
Tips:
- When flexing, start small and then build
- Spread fingers apart and try to keep same distance between fingers
Exercise 2/3
10 Prone Swimmers
Tips:
- Reach arms long throughout movement
- Keep arms and elbows high as long as possible
- This movement promotes a lot of shoulder and pec mobility
