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 1/4
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 2/4
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 3/4
6 Single Arm Slides with Rotation
Tips:
- Keep pressure from the arm into the wall as you slide up
- 6 reps per side
Exercise 4/4
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 March = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Hang with March
Tips:
- Retract scapula while you hang
- 8 reps per leg
- May omit for the fourth lap
Exercise 2/3
6 Dumbbell Split Position Single Arm Rows 1:3:1
Tips:
- Hold the row for 3 counts at the top with each rep
- 6 reps per arm
Exercise 3/3
DB Overhead March (0:30)
Tips:
- Keep core engaged as you march
- 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
6 Bench Chest Supported Single Arm Rows
Tips:
- Don't allow back to arch as you row!
- Perform 6 reps per side
Exercise 2/3
8 Band Half Kneeling External Rotations
Tips:
- You can use a D-band as shown or a light resistance band for these
- Keep elbow in line with the shoulder and parallel to the floor
- Shoulders stay down as you perform the movement
- Perform 8 reps per arm
Exercise 3/3
Waiter Walks (20 YDs Each)
Tips:
- Keep elbow in line with shoulder and parallel to the floor
- Walk 20 yards per arm
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 (Tall Kneeling Diagonal Band Pull Aparts = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Tall Kneeling Diagonal Band Pull Aparts
Tips:
- Use a light to medium resistance
- 8 reps per side
- After you perform circuit 3 for three rounds, do one more set of this exercise.
Exercise 2/3
8 Down Dogs with Elevation and Depression
Tips:
- Press heels into the ground
Exercise 3/3
8 Forearm Planks with Protraction/Retraction
Tips:
- Actively push away from the floor with forearms and tuck hips under
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.