Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

3-4+ ROUNDS

Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

(1) Elevated Bird Dog Rows 8-12 reps with KB or DB

• Don’t rush through these. Practice feeling the engagement of your core as you build tension.

• Hold end range of motion for 5-10 seconds.

(2) Dead Bugs 8-10 repetitions with Bands & Medicine Ball, holding each 5-10 seconds

• Medium resistance band and 4-8lb med ball. Wrap a mini band around feet, keep feet hip width apart.

• Reach med ball behind head, straight arms, while extending 1 leg, hold. Keep lower back neutral.

• Move slowly, hold end range of motion for 5+ seconds.

(3) Elevated Bridges 8-12 repetitions with weight across hips

• Mid back on elevated bench, platform or couch, at least 1 ft high.

• Use dumbbells placed vertical on hips, sandbags, medicine balls, barbell, etc. If using a BB, place a thick towel, pad or squat pad for comfort.

• Drive through glutes, slight activation of hamstring, abdomen tight.

• Watch for arching of lower back. Keep ribs down. Chin tucked half way to chest.

• Be sure the bench or box you are using doesn’t slide away from you. Place weights behind or against a wall.

(4) Core Pushups 4-10 repetitions + Downward Dog on last rep, holding for 3 breaths 

• If glutes disengaged, head drops, hips sag, etc. rep doesn’t count. PRACTICE

• Can be done from knees.

(5) Trap Bar Deadlift High Handle 3-10 reps

• Use a Trap Bar that has both a low and high handle option. Begin with the high handle.

• This is different than a conventional barbell deadlift but still a deadlift.

• Take your time building tension on the bottom before the lift. As tension increases, take the slack out of the bar and lift, staying fully engaged.

(6) Inverted Pullups 6-12 reps bodyweight

• Use a barbell aligned on a squat rack, smith machine, TRX, rings, etc.

• Begin with feet flat on the floor, knees bent 90º. You can elevate your feet on a box, bench, etc. with straight legs for increased challenge.

(7) Side Planks 3-6 x 10 second Holds

• Hips, shoulders & ankles are stacked and in straight line. Watch for shifting your hips back and dropping your top shoulder.

• Drop hips, tapping floor after 5-10 seconds, then elevate back to elevated position.

• Begin from KNEES. To rush to progress, practice. Build tension.