Athletic Total Body Control

Exercises

A breakdown of all exercises in this workout.

Wall Supported Hip CARs

1 sets x 6 reps

Second

Wall Supported Hip CARs

1 sets x 6 reps

10s

rest

Equipment

Wall

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Wall

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Stand in front of a wall and place your hands on it for balance.
2. Shift your weight onto one leg and maintain a tall posture.
3. Brace your core and keep your pelvis facing forward.
4. Lift the working knee up toward your chest without leaning back.
5. Slowly rotate the knee outward and around into a large controlled circle.
6. Continue the circle by moving the leg behind your body without rotating your pelvis.
7. Return the leg back to the starting position with control.
8. Repeat in both directions before switching sides.

How to Perform

No description found

Wall Shoulder CARs

1 sets x 6 reps

Second

Wall Shoulder CARs

1 sets x 6 reps

10s

rest

Equipment

Wall

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Wall

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Stand sideways next to a wall with your shoulder and arm closest to the wall lightly touching or hovering near it.
2. Extend the arm closest to the wall straight down with your palm facing forward.
3. Brace your core and keep your ribs pulled down to avoid compensating through your spine.
4. Slowly move your arm through a controlled shoulder circle, lifting it forward, overhead, and around behind you.
5. Keep the movement as large and smooth as possible while maintaining contact with the wall if using it for feedback.
6. Rotate through the shoulder joint while keeping your torso still and avoiding leaning or twisting.
7. Reverse the direction after completing the desired repetitions.
8. Repeat on the opposite side.

How to Perform

No description found

Lunge to Twist to Hamstring Stretch

1 sets x 8 reps

Second

Lunge to Twist to Hamstring Stretch

1 sets x 8 reps

10s

rest

Equipment

Yoga Mat

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Yoga Mat

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start in a forward lunge position with your front foot flat on the floor.
2. Rotate your torso away from the front leg side, opening through your chest and upper back.
3. Return forward and shift your hips backward into a hamstring stretch.
4. Straighten your front leg as much as your mobility allows while keeping your back long.
5. Hold briefly in the hamstring stretch, then flow back into the lunge position.
6. Repeat the sequence smoothly, moving between hip opening, spinal rotation, and hamstring mobility.
7. Complete all repetitions before switching sides.

How to Perform

No description found

90/90 Hip Thrust

1 sets x 10 reps

Second

90/90 Hip Thrust

1 sets x 10 reps

10s

rest

Equipment

Yoga Mat

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Yoga Mat

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on the floor in a 90/90 hip position with your front leg and back leg both bent to approximately 90 degrees.
2. Place your hands on the floor beside your hips for support.
3. Engage your core and press through your feet to lift your hips off the ground.
4. Drive your hips upward while maintaining your 90/90 leg position and keeping your knees grounded as much as possible.
5. Squeeze your glutes at the top while maintaining control through your hips and pelvis.
6. Slowly lower your hips back to the floor with control.
7. Repeat for the desired number of repetitions before switching sides.
8. Focus on creating hip extension without compensating through your lower back.

How to Perform

No description found

Kneeling Adductor Dynamic Stretch

1 sets x 8 reps

Second

Kneeling Adductor Dynamic Stretch

1 sets x 8 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start in a tall kneeling position with one knee on the floor and the opposite leg extended out to the side with the knee bent and foot flat.
2. Place both hands on your hips and keep your chest lifted.
3. Brace your core and maintain a neutral spine throughout the movement.
4. Shift your hips toward the bent leg by performing a side lunge while keeping the kneeling knee planted.
5. Move only as far as you can while feeling a stretch through the inner thigh of the kneeling leg.
6. Push through the bent foot to return to the starting position with control.
7. Continue performing smooth, controlled side lunges before switching sides.

How to Perform

No description found

Squat to Overhead Banded Push

1 sets x 10 reps

Second

Squat to Overhead Banded Push

1 sets x 10 reps

10s

rest

Equipment

Pull Up Band

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

Equipment

Pull Up Band

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Stand with your feet about hip-width apart with a resistance band looped around your feet and held in your hands.
2. Hold your hands near shoulder height with your elbows bent and the band creating tension.
3. Brace your core and lower into a squat by sending your hips back and bending your knees.
4. As you drive through your feet to stand up, press your hands overhead and fully extend your arms against the resistance of the band.
5. Reach tall at the top position while keeping your ribs controlled and shoulders active.
6. Slowly bend your elbows to return your hands to shoulder height as you lower back into the squat.
7. Maintain tension on the band throughout the movement and avoid letting your knees collapse inward.
8. Repeat with smooth, controlled repetitions.

How to Perform

No description found

Single Arm Banded Row

1 sets x 10 reps

Second

Single Arm Banded Row

1 sets x 10 reps

10s

rest

Equipment

Pull Up Band

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Pull Up Band

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Kneel beneath a securely anchored resistance band.
2. Grip the band with one hand.
3. Pull the band toward your upper chest by driving your elbow down and back.
5. Squeeze your shoulder blades together at the bottom.
6. Slowly return to the starting position with control.

How to Perform

No description found

Offset KB Squat (One Up One Down)

3 sets x 8 reps

Second

Offset KB Squat (One Up One Down)

3 sets x 8 reps

90s

rest

Equipment

Dumbbell, Kettlebell

Focus

Stability, Strength

Equipment

Dumbbell, Kettlebell

Focus

Stability, Strength

How to Perform

1. Stand with your feet about shoulder-width apart while holding a kettlebell in an offset position, with one hand holding the kettlebell at shoulder height and the opposite arm relaxed or positioned down by your side.
2. Brace your core and keep your ribs stacked over your pelvis to resist leaning toward the weighted side.
3. Sit your hips down and back into a squat while maintaining an upright torso.
4. Keep your knees tracking over your toes and maintain even pressure through your feet.
5. Drive through the floor to return to standing while keeping control of the kettlebell position.
6. Maintain a strong shoulder position and avoid shifting your weight toward the loaded side.
7. Complete the desired repetitions, then switch the kettlebell to the opposite side.

How to Perform

No description found

Reverse Lunge to Step Up with Knee Drive

3 sets x 8 reps

Second

Reverse Lunge to Step Up with Knee Drive

3 sets x 8 reps

90s

rest

Equipment

Dumbbell, Step Up

Focus

Stability, Strength

Equipment

Dumbbell, Step Up

Focus

Stability, Strength

How to Perform

1. Standing on an elevated surface such as a box or step.
2. Keep one foot elevated planted firmly as you step the opposite leg back into a reverse lunge position.
3. Lower your back knee toward the floor while maintaining an upright torso and control through your front leg.
4. Drive through the foot on the elevated surface to return to standing.
5. As you rise, continue the movement into a step-up by bringing your back knee forward into a controlled knee drive.
6. Pause briefly at the top while balancing on the elevated leg.
7. Slowly step back down and repeat the reverse lunge movement.
8. Complete all repetitions on one side before switching legs.

How to Perform

No description found

Single-Arm Gorilla Rows

3 sets x 10 reps

Second

Single-Arm Gorilla Rows

3 sets x 10 reps

90s

rest

Equipment

Kettlebell

Focus

Stability, Strength

Equipment

Kettlebell

Focus

Stability, Strength

How to Perform

1. Stand with your feet wider than shoulder-width apart while holding a kettlebell or dumbbell in one hand.
2. Hinge at your hips with a flat back and allow the weight to hang beneath your shoulder.
3. Place your free hand on your thigh for support if needed.
4. Pull the weight toward your hip by driving your elbow back.
5. Squeeze your shoulder blade at the top of the movement.
6. Slowly lower the weight back to the starting position with control.
7. Complete all repetitions before switching sides.

How to Perform

No description found

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About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

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Workout Duration

Workout Availability

Equipment

Exercises

Wall Supported Hip CARs

Wall Shoulder CARs

Lunge to Twist to Hamstring Stretch

90/90 Hip Thrust

Kneeling Adductor Dynamic Stretch

Squat to Overhead Banded Push

Single Arm Banded Row

Offset KB Squat (One Up One Down)

Reverse Lunge to Step Up with Knee Drive

Single-Arm Gorilla Rows

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Athletic Total Body Control