This is a full body workout with an emphasis on upper body + trunk strength and stability work. This workout can be performed anywhere with or without the equipment listed below as these items are great to have for this workout, but not necessary to participate.
I give modifications for each movement based on ability level and equipment access. Focus is on proper form, posture, technique as top priority and then intensity can be increased as long as good control throughout each movement is maintained.
Equipment:
Set of dumbbells
Band
Yoga mat
Wall and floor space
Stable chair, box, bench of some sort
Water
WARM U P ///
1 set:
Burpees x 60 sec
Walk Walks x 5
Scap Push Ups x 10
Reverse Snow Angels x 15
+
Wrist/Ankle MOB + Dynamic Stretch x 5 min
STRE N G T H ///
A) 12 min EMOM
Min 1 – Pike Shoulder Taps x 45 sec ; 15 sec rest
Min 2 – Hollow Body Banded Lat Pull Down x 45 sec ; 15 sec rest
Min 3 – Seated Straddle/Pike Straight Leg Pulse x 30 sec/leg ; no rest
CONDITIO N I N G ///
B) 5 RFT:
10 DB Front Squats
10 DB SA OH Reverse Lunge
10 DB Renegade Rows
10 Push Up + Mountain Climber Twists (1:2)
COOL D O W N //// Yoga Flow x 5 min
