UPPER BODY / CORE
WORKOUT
Engage your core throughout these exercises.
Circuit A – 5 Rounds
2 minutes REST in between rounds
- DB Lateral + Front Shoulder Raise Combo x 10-12
- Strict Overhead BB Press x 10 (medium weight)
- Straight Arm Band Pulldown x 15
Circuit B – 5 Rounds
2 minutes REST in between rounds
Circuit C – 3-4 Rounds
As little REST as possible between rounds
- Alternating Bottom Half Biceps Curl with Hold x 10 (each arm)
- Overhead Band Tricep Extension x 10
- Band Biceps Curl x 10 (each arm)
WARM UP
- Bike / Row – 2-3 Min
- 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.
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