Circuit 1

1. DB abduction to upward rotation: 15 reps

Engage your lats to keep your shoulders down and not lifting towards your ears. Keep elbows bent at a 90 degree angle.  Focus on moving the arm from the shoulders and not the elbows.

2. Commandos: 30 reps (15 each arm)

Keep wrists aligned under shoulders, head and spine stay neutral. Don’t look up - this curves the cervical spine. Keep core tight and glutes squeezed to minimize hips shifting side to side. Push through palm of hand to engage lats as you press to upward plank position.

3. Scissor abs: 30 reps (15 each side)

Pull your navel in toward your spine and actively press your lower back flat on the ground.  Engage lower core to lift and lower each leg.  Engage upper core to reach your arm to opposite leg, keeping shoulders lifted off the ground. Don’t crank or collapse your neck forward.

4. Cross body climbers: 50 (25 each leg)

Only go the speed in which you are able to engage your core in bringing your legs towards your chest and you’re not just “running your legs in and out.”  Keep wrists in alignment with shoulders and head in alignment with spine.

Circuit 2

1. DB L-raise: 24 reps (12 each side)

Engage your lat muscles throughout to keep shoulders down and not lifting towards your ears. If it’s too difficult with straight arms, you can soften the elbows to create a slight bend. Don’t swing your arms.

2. Plank shoulder tap to rotation up - 2 taps, 2 rotations: 15 reps

Keep your wrists under your shoulders, stomach tight, neutral spine (no arching or dipping). If your hips sag, concentrate on keeping your abs tight and squeezing your glutes. This will give your core more support and protect your lower back. Your neck needs to follow the alignment of your back, with your head neutral - not looking up or sagging down.  Control the deceleration of each arm - don’t let gravity drop it down fast.

3. Inchworm: 12 reps

As you walk your hands forward, bend from the hips, keeping your legs as straight as possible. If you’re not very flexible, you can have a slight bend in your knees. Walk your hands out until your body is parallel to the ground in a push-up position.  Keep your core tight and spine neutral throughout movement.  

4. Side plank reach through: 15 reps each side

Keep hips lifted and use obliques for rotation down and lifting back up to a neutral spine. Keep body in alignment: head neutral with spine and heels.

BURNER: Single leg tricep dip: 30 seconds each leg (modification: tricep dip)

Make sure to keep wrists stacked under elbows, hips lifted and core tight.  Make sure you’re using your arms to lower and lift in the dip and not your hips