FULL BODY – MOVEMENT
WORKOUT
MOVEMENT CIRCUIT – 5 ROUNDS:
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 5 rounds. Rest 1-2 minutes between rounds.
- Feet Elevated Pike Walk x 5
- Pull Ups x 10
Alternatives: Band-assisted pull ups; Jumping pull ups - Dragon Flag Negatives x 5
- Body Clean to Tuck Jump x 5
- Eccentric Push Ups x 10
- Dip Bar Leg Raises x 15
- Weighted Dips x 10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.