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 Tall Plank with Protraction and Retraction
Tips:
- This movement flosses the scapula. Think about gliding the scapula up and down.
- Hips tucked under and pushing away from the floor.
- Elevate and depress the scapula
Exercise 2/3
12 Hanging Elevation and 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 3/3
10 Reverse Bear Crawl
Tips:
- Lock the core in by tucking the hips under
- Keep hips neutral/parallel to the ground
- You should feel the obliques shifting
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
5 Barbell Behind the Neck Shoulder Press ~80%
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.
Exercise 2/2
8 MB Squat Toss
Tips:
- May use a relatively light med ball
- Think "load, explode"
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
6 Cable Chest Supported SA Pulldown
Tips:
- Don't sit on bench all the way, just lean on it with your chest
- Keep core turned on
- Go heavy with this movement
- Perform 8 reps, then hold for 10 seconds at the bottom on each side
Exercise 2/2
6 MB Woodchopper
Tips:
- Start with a relatively light med ball and build from there
- Keep core braced the entire time to protect your back
- You should feel a lot of obliques with this exercise
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
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
Exercise 2/4
10 Cable Seated Alternating Pulldowns
Tips:
- You will want to go heavy on this exercise, but can start moderately to feel it out first
- Keep hips curled under and core engaged the entire time
- c
Exercise 3/4
0:30 Banana ISO Hold
Tips:
- Arns stay by ears, shoulders stay down, and neck stays long
- Shoulder blades come off the floor
- The lower your arms and legs are to the ground, the more difficult this exercise will be
- Back should stay flat on floor the entire time
Exercise 4/4
0:30 Weighted Reverse Plank
Tips:
- You can choose to have hands facing heels, away from your body, or out at a 45-degree angle
- Curl hips under to find glutes as you push away from floor, opening up the chest
- Arms stay straight throughout movement
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 (Bike is only one lap)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Median Nerve Glide
Tips:
- Please don't skip this movement!
- Accessory movements like this will keep you mobile
Exercise 2/3
8 Radial/Ulnar Nerve Glide
Tips:
- We are gliding the humerus in this movement
- Move from the shoulder blades and gradually attempt more rotation
Exercise 2/3
45:00 Bike (RPE ~6)
Tips:
- a
- b
