Workout Wednesday #14

Good Morning Pedestal Community!

We are back on this beautiful #WorkoutWednesday with some plyo work from @nooch_13 and bear crawl flows from @bjgaddour.

It's a perfect pairing of lower body explosiveness and upper body isometrics with core work mixed in.

Check out the below workout and tag us on IG with the hashtag #ditchyourshoes

A1) React & Respond Drills w/ @nooch_13


A2) Bear to Crab Roll Flow w/ @bjgaddour

View this post on Instagram

🧘‍♂️ MUST-DO MOB: Bear 🐻 Roll to Crab 🦀 Press Flow⁣ ⁣ 🔑 This drill is specifically for those that have been struggling with the bear row to crab press exercise. But it's a complete 3-dimensional core stabilizer and hip + shoulder mobilizer that all trainees should keep in their toolbox. Set the clock for 2-5 minutes and flow between the various positions shown in the video. Spend more time where you feel most restricted. If this is problematic, work it daily until it's not.⁣ ⁣ 📱💻 View the full instructional coaching video at under the RECOVER category!⁣ ⁣ #Mobility #Flexibility #Stretching #Shoulders #Hips #HipMobility #ShoulderMobility #CoreStability #Performance #Health #NetflixAndStretch #Recover #Recovery

A post shared by Brahim Junior (BJ) Gaddour (@bjgaddour) on


A3) Squats into Vertical Jumps w/ @nooch_13


Thank you for reading and always make sure to #ditchyourshoes

Much love,



Leave a comment

Please note, comments must be approved before they are published