This powerful upper body & core workout is made up of three strong, functional sequences designed to build deep strength with control.
Be ready to start in a high plank, where we progressively layer movement to build toward weighted shoulder taps, renegade rows, tempo push ups and tricep extensions. The focus here is stability under load; challenging the chest, shoulders, triceps and deep core as we maintain alignment and precision.
We then transition to a kneeling upper body series to continue targeting the shoulders, upper back and biceps through controlled, intentional patterns that reinforce posture and strength.
To finish, we move into a heavier weighted pull-through to side plank sequence, demanding strength from the lats, posterior shoulders and obliques while integrating total core stability. Expect to feel strong, steady and deeply worked by the end.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
Up Next in FOLLICULAR
-
Full Body Stronger: Medium - Heavy + ...
Weights: 5-7kg + 2-3kg
A functional full body workout using weights. We begin with supine core work to ensure adequate core activation before coming to stand. Our standing work consists of a single leg split squat to lunge variation, incorporating a heavy lateral raise at the top of the movement...
-
Day 15 · Glute & Quad Stronger: Heavy...
This functional lower body class is made up of five blocks of work targeting the glutes and quads.
We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.
From here it’s straight into single leg reverse lunges before we fini...
-
Upper Body Stretch: Block
Release tension in the shoulders, wrists, neck, chest, and back with gentle stretches designed to improve posture and upper-body mobility. Using the edge of our block, we start class by releasing the fascia within our neck through self massage allowing you form a deeper connection to yourself. Mo...
61 Comments