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 (Hang with Slight Retraction = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Hang with Slight Retraction (0:30)
Tips:
- Retract scapula while you hang
- Try to keep a "banana shape," engaging the core throughout
- Hang for 30 seconds
- May omit for the fourth lap
Exercise 2/3
8 DB Tall Kneeling Alternating Shoulder Presses
Tips:
- Keep hips tucked under in the tall kneeling position and core engaged
- Drive dumbbell up for shoulder press without leaning over to the side
- 8 reps per arm
Exercise 3/3
Wall Leg Lowers with Block (0:30)
Tips:
- Lower back remains pressed into the floor throughout the movement
- Actively press hands into the wall
- Perform for 30 seconds
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
5 Push Up to Tall Side Planks
Tips:
- Keep top of head in line with tailbone throughout the movement (don't allow head to droop forward)
- Keep core engaged
- Perform 5 reps per side
Exercise 2/3
8 Dumbbell Single Leg Lateral Raises
Tips:
- Stand on one leg while performing lateral raises (see tutorial video)
- Remain tall through the standing leg, driving the heel into the floor
- Perform 8 reps per leg
Exercise 3/3
Bicycle Crunches
Tips:
- Think of rotating the trunk to touch elbow to opposite knee
- Perform 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 / 4 Laps (Downdog/Dolphin/Chaturanga/Plank = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Downdog/Dolphin/Chaturanga/Plank
Tips:
- You've got this! Take your time and breathe.
- May omit for the fourth lap
Exercise 2/3
8 All Four T to Y
Tips:
- Choose a light resistance
- Make sure shoulders don't "hunch" throughout the movement
- Press away from the floor with the grounded hand
- Perform 8 reps per arm
Exercise 3/3
6 Wall Bugs with Tilt
Tips:
- Actively press palms into the wall and engage core, tucking the hips under to "tilt"
- Perform 6 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.