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

In The Living Room

3 Favorite Upper Body Mobility Drills

🦵🏾⚡️ 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



Hinge & Squat - Functional Fitness

💪🏾🔥⚡️ 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

Push Day - Upper Body

⚡️⚡️Core training circuit - great for after a run!!

3 Rounds

Body saw - 10 

Glute bridge + squeeze - 10

Modified star fish side plank - 10

Core Training - Post Run

🧨🦵🏾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

Lower Body Strength & Stability

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

KB Push & Pull

Kettlebell Lower Body Strength 🦵🏾

Find stability before you initiate movement!


3 Rounds

Narrow stance RDL - 8

Kettlebell split squat - 8

Kettlebell mini-band squat - 

Kettlebell Lower Body Strength

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

Mini-Band Core Training

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 Strength & Mobility - Body Weight

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.

 Full Body Home Workout - Kettlebell & Resistance Band

💪🏾 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)

Upper Body Pull + Triceps

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!

Full Body Home Workout

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



Full Body Kettlebell Circuit

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

Complete Pull Workout

💪🏾 🔥 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

KB Press Workout

💪🏾 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 Pull Workout

🔥💪🏾🔥 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

Upper Body Press Workout

⚡️🦵🏾[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 

Legs + Hamstring Curls

✋🏽⚡️Hand balancing drills

- Tuck planche 
- L-sit kick outs
- Modified lock out press



Astoria Park

19th St, Astoria, NY 11102, United States

Hand Balancing Drills

🦵🏾 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

Squat Work

[Pull day] 💪🏾

Single arm bent leg row + twist
- 5 each arm

Mixed grip pull up
- 5 each way

Reverse bird dog
- 10s each side

Pull Day Workout

🦵🏾💥 [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

High Volume Leg Day

💪🏾 [Push day]

3 Rounds 

Floor press
- 10

Tiger push up bottom pulse
- 10

Arm bar
-  5

KB Press Day

🧨 [Core training]

2-4 Rounds

Dead bug + crunch 
- 10

Plank + hip extension ➡️ adduction 
- 10

Superman + shoulder extension 
- 10


Dynamite Core Training

💪🏾 [Push Day]

2-3 Rounds

Palm up KB press
- 6

Push up + bottom pulse
- 6

Side plank ➡️ press
- 8

Push Day

🦵🏾 [Monday Legs]

3 Rounds

Seated good morning
- 8

Front rack dumbbell tempo squat
- 10

Dumbbell RDL
- 10

Lower Body Strength

💪🏾 [Pull workout]

Bent leg row
- 4 x 10-15

Chin up hold (top)
- 4 x 20s

Pull Workout 

Full body session

3 Rounds

Push up ➡️ upward facing dog
- 5

Split Squat
- 8

Turkish get up
- 3

Full Body

💪🏾 [Arms & Shoulders]

4 Rounds

Prone W ➡️ I
- 5

Floor triceps press
- 8

Spider curl
- 10

Arms & Shoulders

🦵🏾[Lower body training]

Kickstand RDL
- 8

Standing single leg hip flexion + weight
- 20s

Kettlebell deadlift bottom holds
- 20s

Leg Day (Kettlebell)

☀️[core training]☀️ 

Windshield wipers + blocks
- 10

Hollow holds
- 20s

Good Morning + reach (hold)
- 30s

Bear + single arm abduction 
- 10

Core Training Session

💪🏾[Press Workout]💪🏾

Push-up on blocks
- 10-15

Single arm Arnold press (tall kneeling)
- 8

Y holds
- 30s

Press Workout

[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

Core/Hip Training

[Leg Day] 
Goal: improve squat

3 Rounds

Reverse lunge + row + rotation 
- 10

Single leg squat to box + hip flexion
- 5

Glute Bridge plank
- 45s

Leg Day

[Monday Core Training]

3 Rounds

Alternating superman
- 10

Single leg dead bug
- 10

Half kneeling pal off rotation 
- 10

Monday Core

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

Arm Day !

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

Upper Body Push Pull

[Weekend Core Session]

3 Rounds

- L-sit
3 x 10s

- Reverse crunch + resistance band + block
10 Reps

- Plank + knee to opposite elbow
15 Reps

Weekend Core Intensity

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

Shoulders & Core

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