Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (25:00)
Tips:
- Perform for 25 minutes
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
5 Heavy Med Ball Slams
Tips:
- Choose a weight that is challenging but manageable!
Exercise 2/2
4 Supine MB Chest Pass - Doubles
Tips:
- Perform 4 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
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Exercise 1/3
8 Band Tall-Kneeling Diagonal Pullaparts
Tips:
- Perform 8 reps per arm
- May omit this exercise for last lap
Exercise 2/3
5 Cable Squat Position Pull-Through - USE Block (50% FAST)
Tips:
- Upper body moves as a unit
- Squeeze foam roller or yoga block in between legs
- Perform 5 reps per side
3/3
6 Cable Pallof Shuffle - Vertical Torso
Tips:
- Perform 6 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
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
Chatturanga ISO Hold (0:20)
Tips:
- May omit this exercise for last lap
Exercise 2/2
8 DB Chest Supported SA Arm Row 1:3:1
Tips:
- Remember to row to the pocket
- Hold for 3 seconds at the top of each rep
- Perform 8 reps per arm
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
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Exercise 1/3
8 DB Pullover Dynamic/ISO (0:10)
Tips:
- Perform 8 reps dynamically then hold for 10 seconds
- GIF is showing where to hold the ISO
Exercise 2/3
8 Off-Bench HG ER 1:2:1
Tips:
- Use a towel or very light weight (Massy is using 2.5lbs to demo)
- Hold for 2 seconds at the top of every rep
- Perform 8 reps per arm
Exercise 3/3
8 Dolphin Press
Tips:
- Press heels into the ground throughout exercise
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor
- Hold for 30 seconds
Exercise 2/3
Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor
- Hold for 30 seconds per side
Exercise 3/3
Foam Roll Reverse Plank (0:30)
Tips:
- Press heels into the ground as you tuck hips under and lift them away from ground
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.