Upper Body, Core - Carry, Rotation ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Daily Workout

Upper Body, Core

- Carry, Rotation
Click on the 🌐 to manage an exercise and its variations.

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

One-Leg Pogo Jumps🌐

60-300s total (ea. side)
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Hula Hoop🌐

60-300s total
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Face Pulls🌐

10 reps total
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Seated Thoracic Rotation🌐

10 reps total (ea. side)
Hold the peak of each rep for 3s.
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Shoulder Extension🌐

10 reps total
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Fast Feet🌐

30-60s total
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Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Two-Hand Farmer's Carry🌐

4 sets of 15-30s
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One-Hand Rack Carry🌐

4 sets of 15-30s (ea. side)
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⚠ Jackknife Parallel Dips🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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Reverse Curl🌐

2 sets of 12-15 reps (ea. side)
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Bear Crawl🌐

4 sets of 15-30s
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Shoulder Rotations🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Front-to-Back Rocker Board🌐

4 sets of 15-30s
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Supine Wide Angle Stretch🌐

Hold for 30-60s total
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World's Greatest Stretch🌐

30-60s total (ea. side)
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Flying Horse w/ Eagle Arms🌐

Hold for 30-60s total (ea. side)
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Dolphin Stretch🌐

Hold for 30-60s total
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Cat/Cow Stretch🌐

30-60s total
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Side-to-Side Rocker Board🌐

300s total
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