a great cardio and core circuit - do each exercise after the other - 100 skips, 100 steps, side lift 20each side and then hover
Warm Up
light row or run
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Skipping
Exercise
1-5
100
60-90%
Circuit
Step Up
Exercise
1-5
100
60-90%
Circuit
Side Iso-Abs w/ Frontal Plane Movement
Exercise
1-5
20ea s
60-90%
Circuit
Front Plank
Exercise
1-5
60-120s
Cool Down
walk & stretch
SKIPPING
Reps :
100
Sets :
1-5
Intensity :
60-90%
Tempo :
Rest :
Circuit
Duration :
Preparation :
Movement :
STEP UP
Reps :
100
Sets :
1-5
Intensity :
60-90%
Tempo :
Rest :
Circuit
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.
Movement :
Position feet shoulder width apart, pointing straight ahead.
Choose a step or bench that is a comfortable height to step up on.
Step forward with one foot onto the bench or step.
In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
Step down backwards with the same technique of holding the HIPS LEVEL
TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.
SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
Reps :
20ea s
Sets :
1-5
Intensity :
60-90%
Tempo :
Rest :
Circuit
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
Movement :
This movement involves a side iso abs position with hip movement in the frontal plane.
Perform a side iso abs hold.
Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
Repeat for desired number of reps.
TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip complex as well as the shoulder complex.
FRONT PLANK
Reps :
60-120s
Sets :
1-5
Intensity :
Tempo :
Rest :
Duration :
Preparation :
In prone position
Place flexed elbows on the plate
Engage abs, glutes and hamstrings as you extend
Movement :
Maintain stability & optimal alignment from neck to feet.
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