UPPER BODY MOBILITY
WORKOUT
Full body band work requires a band resistance that is challenging. If you can exceed the rep counts by 3-5 reps easily then increase your band resistance.
Circuit A – 5 Rounds
2-3 minutes REST in between rounds
- Pull Up x 10 (band-assisted OK)
- Standing, Band Shoulder Press x 10-12
- Standing, Alternating Band Bicep Curl x 15 (each arm)
- High External Rotation with Overhead Press x 10 (each arm)
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Chin Up x 10 (band-assisted OK)
- Single Arm, Band Lateral Should Raise x 10-12 (each arm)
- Triceps Band Pressdown x 15
- Low External Rotation x 10 (each arm)
Finisher
Downhill: 10-9-8-7-6-5-4-3-2-1
- Goblet Squats
- Burpees
Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9 burpees. 8 goblet squats then 8 burpees. Etc. Complete as quickly as possible, resting as little as possible without losing proper form.
WARM UP
- 2-3 Minute Row or Bike Ride
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Dead Hang x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 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.
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