Here are my top 3 upper body mobility drills. 1) Cobra How I like to load this movement: 2 - 3 sets of: 3 - 6 repetitions or isometric holds 5s - 20s First thing to think about is that this is primarily a pulling movement not a pushing movement. Hands are placed next to the chest/ribcage, drawing the elbows in towards the body. Take the time to roll the shoulders back first and make sure that they are set before you begin moving. Then, on your inhale, begin engaging the musculature of the back to pull your chest up, at the same time your hands are pressing down into the floor. It is important to continue drawing the elbows in towards the body and maintain the down & back position of your shoulder blades for the duration of the set or reseting after each repetition. 2) Serratus Wall Drill How I like to load this movement: 2 - 3 sets of: 3 - 10 repetitions or isometric holds 5s - 20s Key here is to engage and press your forearms into the foam roller, protracting the shoulder blades before you begin the movement. This keeps the roller from falling off the wall and it helps prevent compensation during the exercise. In addition, keep the core engaged and the back straight. You can allow your weight to naturally shift forwards as you press up, maintaining the pressure of forearms to the roller, keeping the shoulder blades protracted. 3) Standing shoulder extensions How I like to load this movement: 2 - 3 sets of 5 - 15 repetitions Start by finding a strong stance and engaging through the core. This is important because you want to make sure that the hips and spine are staying still and not helping you compensate to lift the dowel higher. Engage through the grip, get the shoulders set down and back, and keep the elbows straight, then begin extending through the shoulders

🦵🏾⚡️ Lower body functional fitness workout Focused on stability and increasing mobility for hinge and squat movements. Balance beam stands Wall calf raise Single leg wall calf raise Kickstand RDL + banded distraction Pistol squat from box Hamstring bridge Wall sit + block

💪🏾🔥⚡️ Upper body push day Warm up 2 Rounds Serratus wall drill - 5 Band pull aparts - 10 A: 3 Rounds Push up - 5-10 Single arm Arnold press - 5-8 Crab reach hold - 10s-30s

⚡️⚡️Core training circuit - great for after a run!! 3 Rounds Body saw - 10 Glute bridge + squeeze - 10 Modified star fish side plank - 10

🧨🦵🏾Challenging lower body strength & stability 3 Rounds High box step ups - 8 Single leg RDL + reach - 6 Single leg hip flexion + pause at top - 8 Quadruped hip abduction - 10

Kettlebell Push & Pull💪🏾 Follow along on YouTube! Grab a kettlebell and get started!!! 3 Rounds Offset push up - 6-8 Bent over single arm row - 10 Triceps extension - 6-8

Kettlebell Lower Body Strength 🦵🏾 Find stability before you initiate movement! 3 Rounds Narrow stance RDL - 8 Kettlebell split squat - 8 Kettlebell mini-band squat -

Here is a great core training circuit that you can do anywhere with just a mini resistance band. This workout is great after a run or after training legs! 🦵🏾 3 Rounds - Plank + leg lift: 20 - Dead bugs: 20 - Clam shells: 10

Body weight strength & mobility workout A: Bulgarian split squats (bodyweight) Feet elevated push ups B: Single leg RDL + hand support Bear to crab reach Take your time and make sure your breath is under control.

Full body home workout, grab a kettlebell and a resistance band and let's go! Match my pace or try and keep rest underneath 2 minutes each exercise. 00:00 Intro 00:30 Part 1 A: Single arm deadlifts B: Spiderman push-ups 07:18 Part 2 A: Single arm floor press from glute bridge B: Half-kneeling band pull aparts + rotation 19:04 Part 3 A: Goblet squats B: Bent over row (supinated grip) 27:47 Outro Bring a full body fitness training routine to your living room.

💪🏾 High volume upper body pull day workout + triceps Part 1 A: Straight bar dips B: Narrow grip (pronated) pull ups C: Narrow grip (supinated) chin ups D: Narrow mixed grip Part 2 A: Triceps extension B: Single arm inverted row (pronated grip) C: Single arm inverted row (supinated grip) D: Inverted row (supinated grip)

3 Rounds A: Slant board squats B: Push up to cobra C: Single leg dead bug Click on the link to follow along on YouTube!

First YouTube workout for In the Living Room!!! 3 Rounds A: Reverse lung to half-kneeling shoulder press -6 B: Goblet squat to curl -6 C: Single leg RDL to single arm row -6

Pull day 💪🏾⚡️🔋 Single arm pull up + assistance - 2 x 4 Single arm chin up (grab wrist) - 2 x 3 Single arm dead hangs - 2 x 10s Single arm inverted row - 4 x 5 Inverted row (supinated grip) - 3 x 8-12 Pull up lockout hold (neutral grip) + leg raises - 1 x 10 Pull up lockout hold (supinated grip) + leg raises - 1 x 10

💪🏾 🔥 Press workout 3 Rounds Reverse grip push up + bottom pulse - 6 Floor press + arm bar - 5 Bottom push up plank + alternating leg lift - 45s Standing KB triceps extension - 8

💪🏾 Upper body pull A: 3 Rounds Wide grip pronated pull up - 8 Narrow grip neutral pull up - 5 Narrow grip supinated chin up - 5 B: 2 Rounds Single arm db row (knee on bench) - 10 Single arm db row (stagger stance) - 10

🔥💪🏾🔥 Upper body press workout 3 Rounds Prone shoulder around the worlds - 6-8 Pike push up - 4-6 Arm bar press - 3-6 Arm bar rotations - 4-6

⚡️🦵🏾[Legs] 3 Rounds Front curled squats (feet straight) - 10 Side to side lunge - 12 Front rack split squats - 6 Hamstring curls - 10 Hamstring curl isometric hold - 10s x 3

✋🏽⚡️Hand balancing drills - Tuck planche - L-sit kick outs - Modified lock out press

🦵🏾 Body weight squat day 2-4 Rounds Single leg squat ➡️ knee drive - 6 Bulgarian split squat + front foot heel raise - 10 Wide stance squat - 10 Hip IR + ER - 10 Squat ➡️ knees over toes - 6

[Pull day] 💪🏾 Single arm bent leg row + twist - 5 each arm Mixed grip pull up - 5 each way Reverse bird dog - 10s each side

🦵🏾💥 [Leg day] 2-4 Rounds Front rack standing hip flexion - 15 Single arm kb mini band squat - 10 Pause RDL - 8 Seiza ➡️ tall kneeling - 8 Glute bridge + hamstring curl - 8

💪🏾 [Push day] 3 Rounds Floor press - 10 Tiger push up bottom pulse - 10 Arm bar - 5

🧨 [Core training] 2-4 Rounds Dead bug + crunch - 10 Plank + hip extension ➡️ adduction - 10 Superman + shoulder extension - 10

💪🏾 [Push Day] 2-3 Rounds Palm up KB press - 6 Push up + bottom pulse - 6 Side plank ➡️ press - 8

🦵🏾 [Monday Legs] 3 Rounds Seated good morning - 8 Front rack dumbbell tempo squat - 10 Dumbbell RDL - 10

💪🏾 [Pull workout] Bent leg row - 4 x 10-15 Chin up hold (top) - 4 x 20s

Full body session 3 Rounds Push up ➡️ upward facing dog - 5 Split Squat - 8 Turkish get up - 3

💪🏾 [Arms & Shoulders] 4 Rounds Prone W ➡️ I - 5 Floor triceps press - 8 Spider curl - 10

🦵🏾[Lower body training] Kickstand RDL - 8 Standing single leg hip flexion + weight - 20s Kettlebell deadlift bottom holds - 20s

☀️[core training]☀️ Windshield wipers + blocks - 10 Hollow holds - 20s Good Morning + reach (hold) - 30s Bear + single arm abduction - 10

💪🏾[Press Workout]💪🏾 Push-up on blocks - 10-15 Single arm Arnold press (tall kneeling) - 8 Y holds - 30s

[Lower body kettlebell session] Kettlebell thruster - 8 Sumo deadlift - 8 Kettlebell low squat pulse - 6

Core training: hip flexion, hip extension Seated hip flexion - 30s Prone Hip extension - 45s Seated hip flexion + rotation - 30s T Superman - 30s

[Leg Day] Goal: improve squat 3 Rounds Reverse lunge + row + rotation - 10 Single leg squat to box + hip flexion - 5 Glute Bridge plank - 45s

[Monday Core Training] 3 Rounds Alternating superman - 10 Single leg dead bug - 10 Half kneeling pal off rotation - 10

Arm day 💪🏾 3 Rounds - Band pull apart holds (3ways) 10s x 3 - Push up + half push up 8 - Seated row 10 - Biceps curl 10 - Triceps extension 12

Upper body day: Kettle bell or dumbbell, resistance band, push-up handle (to help the reverse grip).

[Weekend Core Session] 3 Rounds - L-sit 3 x 10s - Reverse crunch + resistance band + block 10 Reps - Plank + knee to opposite elbow 15 Reps

Shoulders & core - Seated row + @fatgripz 3 x 15 - Shoulder shrug isometric hold @fatgripz 3 x 3 x 10sec - Low push up plank + leg lifts 3 x 1 min

Full body training with a lower body focus. Grab a resistance band and let’s go!

Complete full body session in 30min. Grab a resistance band and let’s go!

20 minute full key training session. Grab a resistance band and let’s go!

20 minutes of core work. No equipment needed.

Complete core workout in just 20min. No equipment needed.

3 rounds 20 minutes. Go for round 4 if you’re feeling good!

Grab a weight and engage your core!

20 minutes of full body training. Grab a weight and let’s go!

Full body circuit in 20 minutes.

🧨 Upper body training session in less than 30 minutes!