Confused about a specific exercise or two? Don't worry, we got you covered!
Click on the sections of the workout below, and find a step-by-step form tutorial for each exercise in Week 1's Train like the Pros workout:
Tissue Preparation Tutorials
Foam Roll - Latissimus Dorsi (Lats)
- Lie on one side and place the foam roller horizontally at the point where your back meets your shoulder. Straighten your bottom arm that's closest to the floor and position it, so your thumb is pointing up toward the sky. Bend your front leg and use your other hand to stabilize your body.
- Engage your core and slowly roll down the side of your back toward your hip. When you feel the roller reach the bottom of your rib cage, slowly roll the foam roller back to the starting position. Repeat for the specific amount of time or reps, then switch sides and repeat.
Foam Roll - Mid to Upper Back
- Lie on your back with the foam roller placed horizontally under your mid-back. Keep your knees bent and your feet flat on the floor.
- Bring your hands behind your back (careful not to pull on your neck) or cross your arms over your chest.
- Push your spine down onto the foam roller as you arch your mid-back, not low back. Focus on deep breaths and timing your exhales as you push down.
- Keep the movement slow and controlled, and readjust your back's position on the foam roller to target different areas in your mid-back.
Reach, Roll, and Lift
- Start on your knees with a yoga ball in front of you. Bend one arm, place your palm halfway down the yoga ball at the closest point to you, and place your other palm flat on the ground with your arm extended slightly in front of your shoulder.
- Slowly push the yoga ball in a straight line as far as you can while keeping your palm flat on the ball.
- Keeping your arm fully extended, rotate your arm on the yoga ball so your thumb is facing upward.
- Brace your core and lift your arm off the ball. Maintain a neutral spine and avoid hyperextending your back when raising your arm.
- Lower your arm back down to the yoga ball and slowly roll the back towards you to the starting position. Complete the specific amount of reps, then switch arms and repeat.
Warm-Up Exercise Tutorials
Glute Bridge
- Lie face up on the floor with your knees bent and feet flat on the ground. Keep your arms down by your sides with your palms facing down.
- Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Focus on squeezing your glutes, keeping your core tight and hips tucked to avoid overextending your back.
- Hold at the top of the bridge for a few seconds, then slowly lower back down to the starting position.
Knee Hug
- Lay down on your back with one leg extended and the other bent.
- Reach around your bent leg and interlock your fingers if possible.
- Gently pull your bent leg in toward your chest. Take 2 to 3 deep inhales in this position before gently releasing back to the starting position.
Quad/Hip Flexor Stretch
- Find a comfortable kneeling lunge where both knees are bent at a 90-degree angle.
- Keeping your hips squared to the front and chest up, shift your weight into your front leg until you feel a slight stretch in your hip flexor.
- Slightly lift your back foot off the ground and grab it with both hands. Gently bring it up towards your glute until you feel a stretch in your quad. Hold this position for the specified amount of time, then switch sides and repeat.
Option 2: Stand in front of a bench or a box. Place the top of your right foot on the bench behind you. Lower down into a lunge so your right knee is on the floor and your left knee is at a 90-degree angle. Hold this position for the specified amount of time, then switch sides.
Bent Knee Hamstring Stretch
- Lie on your back and extend one leg into the air while keeping a slight bend in your knee.
- Reach around the thigh of your extended leg and gently pull it toward you until you feel a gentle stretch at the back of the leg.
- Hold the stretch for the specified amount of time, switch legs, and repeat.
Overhead Squat
- Start by standing with your feet roughly shoulder-width apart, and your arms extended overhead. (Optional: Hold onto a bar for extra stability.)
- Drive your hips back, bend your knees, and keep your core engaged as you lower down into your squat.
- Once your upper thighs are parallel to the ground, or you've reached the end of your range of motion, push back up slowly to return to the starting potion. Make sure your arms stay extended overhead throughout the entire movement.
Block 1 Tutorials
Push Up - 3 Position Isohold
- Start in a standard push-up position with your core braced and hands directly underneath your shoulders.
- Lower a third of the way down and hold this position for a second. Lower down another third of the way and hold again.
- Lower the final third of the way down, so you are hovering over the ground. Hold this position for a second and then push back up to the starting position.
Single Leg RDL
- Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell or kettlebell in one hand.
- Slowly lift one leg off the floor as you reach down with the weight toward the floor (the weight should be held on the same side of the leg you're lifting.)
- Keep your other arm by your side, your back straight, and your core braced until the weight reaches below your knee.
- Then drive your hips forward while keeping a straight back to return to the starting position. Repeat for the specified amount of reps, then switch sides and repeat.
Pec Stretch
- Stand by a wall or the squat rack with your arm extended out by your side. Your elbow should be shoulder height or slightly higher.
- Stand with either your feet shoulder-width apart or in a staggered stance to remain stable, and place your free hand on your ribcage to avoid leaning too far forward or back.
- Slowly twist to stretch your pec. Hold for the specified amount of time and then repeat on the opposite side.
Block 2 Tutorials
Split Squat RFE (Rear Foot Elevated)
- Start in a staggard stance and place your back foot on an elevated surface behind you, like a box or bench. Step out with your front foot so that your back leg can remain slightly bent.
- Lean forward slightly while keeping your back straight and core tight. Begin to squat down on your front leg.
- Pause for a second or two at the bottom of the movement, then drive down through your front leg and return to the starting position.
- Complete the specified amount of reps, then switch legs and repeat.
Single Arm Overhead Carry
- With one hand, firmly hold a dumbbell or kettlebell and press it up overhead. Keep your elbow fully extended, your wrist straight, and your arm verticle.
- Focus on keeping your bicep close to your ear to keep the weight close to the center of your body and avoid bending your wrists.
- Holding the weight overhead, begin walking forward. Start with small steps and avoid hyperextending your lower back as you walk.
- Go for the specified distance, then slowly lower the weight down. Switch arms and repeat.
Bent Knee Hamstring Stretch
- Lie on your back and extend one leg into the air while keeping a slight bend in your knee.
- Reach around the thigh of your extended leg and gently pull it toward you until you feel a gentle stretch at the back of the leg.
- Hold the stretch for the specified amount of time, switch legs, and repeat.
Block 3 Tutorials
Kneeling Cable Chop
- Attach the rope or the long bar handle on the cable machine and adjust it to be on a mid-to-high notch, so it hangs overhead.
- Kneel down onto one side so that your inside knee is up. Then grab the rope attachment, so your hands are roughly shoulder-width apart.
- Crunch slightly, exhale, and rotate the rope diagonally across the front of your body toward your down knee.
- Gently rotate back to the starting position and repeat for the specified number of reps before switching sides.
High Plank
- Get into an all-fours position with your knees and toes on the floor and with your hands should be slightly wider than shoulder-width apart.
- Rotate your shoulders back and down to engage your lats. Then straighten your legs to lift yourself up into a push-up position.
- Engage your core and focus on squeezing your quads and glutes.
- Hold for the specified amount of time and then carefully lower back down onto all-fours to rest before repeating.
90/90 Stretch with Arm Sweep
- Start lying on the floor face up. Roll onto your left side and bend both knees at a 90-degree angle. Optional: Place a foam roller, pad, or yoga block under your right knee.
- Extend your arms out in front of you so your right arm is lying on top of your left.
- Slowly sweep your right arm overhead and around your body while keeping your torso in place on the floor. Exhale as you perform the sweeping motion and hold the end position for 2 seconds.
- Reverse the sweeping direction and return to the starting position. Perform the specified amount of reps, then switch sides and repeat.
Regeneration Tutorials
Hyperice - Rotator Cuff
- Find a comfortable position, either sitting or standing. Grab the Hyperice massage gun, attach the cushion tip, and turn it on to the first vibration setting.
- Hold the massage gun in the hand opposite the shoulder you'll be massaging. Begin to move the Hyperice in small circles around the front and back of your shoulder, avoiding going over the bone.
Hyperice - Pec
- Grab the Hyperice massage gun, attach the ball or cushion tip, and turn it on the first or second vibration setting.
- Hold the Hyperice in the opposite hand of the pec side you're massaging. Begin to move the Hyperice in small circles around the pec muscle.
- Extend your arm and rotate internally and externally to lengthen the muscle fibers as you use the Hyperice.
Foam Roll - Latissimus Dorsi (Lats)
- Lie on one side and place the foam roller horizontally at the point where your back meets your shoulder. Straighten your bottom arm that's closest to the floor and position it, so your thumb is pointing up toward the sky. Bend your front leg and use your other hand to stabilize your body.
- Engage your core and slowly roll down the side of your back toward your hip. When you feel the roller reach the bottom of your rib cage, slowly roll the foam roller back to the starting position. Repeat for the specific amount of time or reps, then switch sides and repeat.
Foam Roll - Mid to Upper Back
- Lie on your back with the foam roller placed horizontally under your mid-back. Keep your knees bent and your feet flat on the floor.
- Bring your hands behind your back (careful not to pull on your neck) or cross your arms over your chest.
- Push your spine down onto the foam roller as you arch your mid-back, not low back. Focus on deep breaths and timing your exhales as you push down.
- Keep the movement slow and controlled, and readjust your back's position on the foam roller to target different areas in your mid-back.