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.
- Pike Push Ups x 10
- Chin Ups x 10
Alternatives: Band-assisted chin ups; Jumping chin ups - Body Clean x 5
- Hanging Leg Raises x 10
- Side Step Up x 10 (each side)
- Weighted Crunch x 15
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.
