Push, Pull, Squat, Rotate, Anti-Rotate

Say those words to yourself over and over.  Because when you are at a loss for a workout, they can be your unwavering guide to greatness!

A few examples:

  • Pushup (modified, normal, on a ball…..whatever you want as long as your form is perfect!) As many as you can do
  • Bar Pull 10 reps
  • Reverse Lunge 15 each leg
  • 180 degree Jumps 10 total
  • Pallof Press in Golf Posture, 15 each side
  • Med Ball Chest Pass 10
  • Backwards Crawl 30 seconds
  • Lateral Lunge w/ Rotation 10 each side
  • Squat/Pallof Press (press on the way down) 10 each side
  • Tall Kneeling Cable Chest Press, Single Arm 10 each side
  • Alternating Cable Pull in Split Stance 20 total
  • Squat Jumps 10
  • Pallof Press Walkout in Golf Posture

You can combine some of the motions or do one of each.  Put them together in a circuit and set the timer for 15 minutes.  When combined with a great dynamic warm up and a cool down of some clam shells and dead bugs, you’re ready to kick some butt!

Happy Sunday!


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