DETAILS

Duration: about 45 minutes

Instructor: Jeanetta and Steph

Warm Up

• Band-Resisted Overhead Reach (Barbie/Lego arms)

• Controlled Shoulder Rotations (Light Bulb Drill)

• Down Dog to Plank Transitions

• Thread the Needle

• Band Child’s Pose Press

• Knee Circles in Tabletop

ACTION | Main Workout 

4 Rounds (Superset Format)

Round 1: Overhead & Core Stability

1. Split Stance Overhead Reach (With Band)

2. Palloff Press (Anti-Rotation Core)

Round 2: Core & Inner Thigh

1. Copenhagen Plank

2. Dead Bug (With or Without Band)

Round 3: Power & Stability

1. Snatches (Dumbbell or Kettlebell)

2. Suitcase Carry

Round 4: Shoulder Endurance & Control

1. Wall Band Plank Walks

2. Band Push-Downs

Cool Down & Recovery

• Seated Cat-Cow & Twists

• Eagle Arms Stretch

• Supine Twists

• Happy Baby, Windshield Wipers, or Bridge Pose

• Breathwork & Grounding