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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

GRIMM CUSTOM WORKOUT

TRUNK ROTATION WITH DOWEL

Description: Hold a dowel with your hands slightly wider than shoulder width apart. Reach arms up overhead as far as you can, then perform trunk rotations keeping arms overhead.

Goal: 10 reps each direction

FORWARD FOLD WITH DOWEL

Description: Perform a body roll down and extend your shoulders to get a posterior chain and shoulder stretch.

Goal: 10 sec hold x 3 reps

CAT COW PUSH UPS

Description: Begin in cow (swayed back), go down into push-up on your knees. As you push up to the top of your push-up, arch your back up into cat.

Goal: 1 round of 8 reps.

TUCK UPS

Description: Begin in a tucked up position (knees to chest). Release your arms over your head and straight your knees out while laying down on your back. Then use your core to pull yourself back up into the tucked up position.

Goal: 1 round of 10 reps

POLAR BEAR PUSH UP

Description: Perform a clean tricep push up then weight shift your pelvis towards your feet. Try to extend your arms fully tucking your butt towards your heels then return to the top of the push up. Repeat.

Goal: 1 round of 8 reps.

TABLE TOP HOLD

Description: Begin in the table position while squeezing your glutes to lift your hips up as high as possible. Hold that contraction.

Goal: 1 round of 4 reps with 15 second holds.

FROG SQUAT

Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.

Goal: 1 round of 1 rep with 30 second hold.

Pull against forward support to help open up your lower back