Foam roll thoracic spine for ~1-2mFoam roll other muscles as needed (see PDF)Thoracic wall stretch for ~1mYoga strap overheads x 12-15 repsWalkouts x 5 reps
Super Set x 3-4Plank 30-60sBanded Glute Bridges x 20 repsKettlebell Deadlift x 12 reps
Super Set x 3-4Lateral Band Walks x 12 repsGoblet Squat x 12 repsBanded Lat Pulls x 12 reps each side
Super Set x 3-4Plank Up Downs x 6 each sideReverse Lunge w/ dumbbells at sides x 12 each sideIncline dumbbell press x 12 each side
Super Set x 3-4Side Plank 30s each side (option: add dumbbell raise or dip)Bench supported dumbbell row x 12 Banded Retractions x 12-15 reps
Super Set x 3-4Dead bugs x 12 each sideGlider Sliders x 12 repsFarmer Carries
Super Set x 3-4Lateral Band Walks x 12 repsSingle Leg Hip x 12 each sideBent Over Row x 12 each side (KB or dumbbell)
Once a month I gather the best fitness and nutrition news, tips and videos from my blog into one handy email. I never share email addresses with third parties and you can unsubscribe at any time. Check out past issues.
We respect your privacy.