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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dumbbell Bent Over Alternating Rows
Tips:
- Maintain a long line from the top of head down to the tailbone
- Core stays engaged throughout the movement
- Aim to row "towards the pocket," meaning the dumbbell will be closer to the hips at the top
- Perform 8 reps per side
Exercise 2/3
4 Push Ups to Walkover with Block
Tips:
- One push up on either side of the block = 1 rep
- Avoid any drooping of the neck throughout the movement and keep core engaged/hips tucked under
Exercise 3/3
6 Physioball Stir the Pot
Tips:
- Avoid any arching of the back by engaging your core
- You can start small and aim to increase the circle size as you progress through the reps
- Perform 6 circles per direction
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 Prone Swimmers
Tips:
- Try to keep arms lifted as high as you can throughout the movement
- Shoulders stay down
- Hands go behind back, then back to head, and this is one rep
Exercise 2/3
Push Up Pulses (0:30)
Tips:
- Avoid any drooping of the neck throughout the movement and keep core engaged/hips tucked under
- Pulse for 30 seconds
Exercise 3/3
8 High Planks with Protraction & Retraction
Tips:
- Keep hips tucked under and core engaged. Push away from the floor, and legs stay strong!
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 (Only 3 Laps of Band Half Kneeling External Rotations)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Chest Supported Y
Tips:
- Shoulders stay down
Exercise 2/3
8 Band Half Kneeling External Rotations
Tips:
- Upper arm stays parallel to the floor
- Shoulder stays down throughout the movement
- Perform 8 reps per side
Exercise 3/3
Bear Position Shoulder Taps (0:30)
Tips:
- Lift knees a few inches off the floor and tuck hips under, pressing away from the floor with palms
- Alternate tapping the shoulders for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.