UPPER BODY MOVEMENT / CORE
WORKOUT
STRENGTH CIRCUIT – 6 Rounds
Light-Moderate Weight on both exercises. Rest 60-90 seconds between rounds.
- Hang Clean to Overhead Press x 10 (DB or BB)
- Band Lateral Shoulder Raises x 10 (each side)
MOVEMENT CIRCUIT #1 – 4 Rounds
Rest 60-90 seconds between rounds.
- Farmers Carry x 45 sec
- ISO Lunge Single Arm Bottoms Up Shoulder Press x 10 (each side)
MOVEMENT CIRCUIT #2 – 4 Rounds
Rest 60-90 seconds between rounds.
- DB Front/Lateral Shoulder Raise Complex x 10
- DB Plank and Step Through (w/ Hip Flexor) x 10 (5 per 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. - Banded Row w/ 2 second Hold x 10
CORE – 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
- 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.
Find WODs by Tag
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.