UPPER BODY / CORE / MOBILITY
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- Chin Up x 10-12
Alt: Band Assisted Chin Up - Forearm Plank with DB Touch x 12-15 (each side)
- Single Arm Band Curls x 10-12 (each side / use a challenging resistance)
Circuit B – 6 Rounds
1-3 minutes REST in between rounds
- Seated Band Row x 12-15
- Band Straight Arm Pulldown to Tricep Pushdown
Perform 1 Pulldown then 1 Extension following by 2 Pulldowns then 2 Extensions. Continue sequence until you reach 5 of each. - DB Plank and Step Through (w/ Hip Flexor) x 10 (5 each leg)
Stand 2 DBs up on their ends. Place a hand on each DB and keep your body in a plank position, arms straight and locked. Step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors.
Finisher – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
WARM UP
- Jump Rope – 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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