Week 8 Day 5

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Foam Roll Serratus Reach	10 Reps	10 Reps
Standing Arm Circles	8 Reps • Each Direction	8 Reps • Each Direction
Single Arm Slides w/ Rotation	6 Reps Each	6 Reps Each
Sidelying Thoracic Rotation	8 Reps Each	8 Reps Each

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
High Plank Single Arm Shoulder Taps to Y	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
DownDog / Dolphin / Chaturanga / Planks	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Physioball ABCs	Alphabet	Alphabet	Alphabet	Alphabet

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Barbell Inverted Rows	12 Reps	12 Reps	12 Reps	12 Reps
Seal Rolls	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Extended Planks	30 Sec	30 Sec	30 Sec	30 Sec

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Hang w/ Knee Tuck	30 Sec	30 Sec	30 Sec	30 Sec
Band to Half Kneeling T Pulses	20 Reps Each	20 Reps Each	20 Reps Each	—
Reach Roll LIfts	6 Reps Each	6 Reps Each	6 Reps Each	—

Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.