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.

3-5+ 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 Progressions 8-10 repetitions

• Use, resistance bands, medicine balls, sandbags, DB’s, KB’s, etc.

• Have fun, stay focused, breathe and practice.

• Move slowly, hold end range of motion for 2-5+ seconds.

(3) Single Leg Squat 8-12 repetitions

• This is similar to the quarter squat that you have practice but now work to take your range of motion to thigh parallel to the floor. You can do this from the floor or elevated on a box.

• Focus on sitting your hips back and engaging your glute, with abdomen tight.

• Feel the foot and big toe connection through your arch and into your core / hips.

(4) Pushups Max Set or Progressions

• Don’t underestimate the basic pushup. Add progressions for increased challenge and to change things up a bit.

• Keep form!

• Move slow. Press strong through entire hand. Watch for shrugging of shoulders.

(5) Trap Bar Deadlift High Handle 4-8 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) Battle Ropes 40-100 Waves

• Grasp ropes firmly, keeping slack in the rope.

• Don’t lean back, stay in an athletic stance throughout, using the entire body to create the wave not just the arms.