Get strong and get a great workout with just 4 moves. This is a bodyweight/yoga circuit to improve upper-back strength, hip mobility, and improve squat depth and endurance. Here are the exercises (in order):
Strict pull-ups, hips flexed & legs extended – Recommended 5 – 10 per set
Warrior 1 Hold – 60 seconds
Airplane Hold – 45 seconds
Deep Squat Hold – 120 seconds
Repeat circuit 3-5x, no breaks. Each round of the circuit takes about 7-8 minutes to complete, so plan on 21 to 40 minutes total depending on how many rounds you complete.
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For Members – Pull-Ups & Yoga Holds