Focus Fitness Newsletter

Strength & Stability & Power # 2 Advanced Circuit
Program Template
Trainer : Ryan Fraser

Introduction

Function - stability and power

Warm Up

Medicine Ball Chop protocol & lunge reach protocol

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Bench Jumps	Exercise	2-3	20	min		75%	Circuit
Chest Pass - MB 1 Arm Rotational	Exercise	2-3	20	min		75%	Circuit
PNF Low/High Cable Pull w/ Pivot	Exercise	2-3	20	min		75%	Circuit
Jack-Knife With Push Up On SB	Exercise	2-3	20	min		75%	Circuit
Hamstring Curl - Supine w/ SB	Exercise	2-3	20	min		75%	Circuit
2 Lunge - 2 Arm Forward w/ Push	Exercise	2-3	20	min		75%	Circuit
Run	Exercise	2-3	20	min		75%	Circuit

Cool Down

jog & stretch

BENCH JUMPS

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation : Standing in Squat position close to a flat bench

Movement : 1. Perform an explosive squat jump onto the bench landing in a squat postion and then stand up straight. 2. Step down to minimise impact

CHEST PASS - MB 1 ARM ROTATIONAL

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Initiate a thorough dynamic warm-up prior to starting this exercise, in order to engage the nervous system.
Assume a staggered stance where the forward leg is weight bearing, and the back heel is off the ground.
Feet pointing straight ahead even though staggered.

Movement :

Start with chest tall and shoulder blades depressed and retracted.
Activate drawing in with good pelvic floor contraction.
Position MB on side of body that has the trailing leg.
Hold MB close to chest with elbows high. Support ball with other hand.
Movement is the simultaneous summation of hip rotation, torso rotation and arm extension as the ball is accelerated away from the body.
Allow back toe to pivot as hips turn.
Progressions: Stable to unstable (unstable surface i.e. core-board, airex pad).

PNF LOW/HIGH CABLE PULL W/ PIVOT

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This is a movement that mimics the reverse wood chop with an active foot pattern
Start with the feet shoulder width apart, toes pointing out slightly – in a full squat position
Perform reverse wood chop pattern (for description – see ‘reverse wood chop’ in the exercise library)
As you return to start position, the outside leg (the one furthest to the stack of weights) steps in and pivots which is followed by the inside leg pivoting and stepping out – in essence, you turn and face the opposite direction (as shown)
Continue with this pattern (one rep, turn, one rep, turn etc.)

JACK-KNIFE WITH PUSH UP ON SB

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
Place shins on the stability ball.
Activate core with a drawing in and pelvic floor contraction.

Movement :

With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
Bring your legs back into triple extension (at hip, knee, and ankle) and do a push up.
Once your arms are in full extension, repeat movements.
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.

HAMSTRING CURL - SUPINE W/ SB

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Start by lying on back with arms outstretched and palms up.
Place heels on ball with toes pointing straight up.

Movement :

Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
Next, curl your heels toward your glutes by bending your knees.
Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.

2 LUNGE - 2 ARM FORWARD W/ PUSH

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Maintain a tall body line throughout this exercise, 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 forward lunge to hold with bilateral cable shoulder press
Start with your back to the Free Motion Cable Cross with your hands at shoulder height
Take a comfortable stride length forward into a lunge and hold (the bodyweight should be loaded onto the forward leg)
In the lunge position, perform a shoulder press motion with the arms towards the ceiling (as shown)
Return the arms back to the shoulders and step back to start position
Alternate lunge pattern back and forth while you perform the shoulder presses
Watch for: Inability to balance during lunge, excessive head forward carriage, and protracted shoulders – these are indications that the exercise is too advanced and/or that the weight is too heavy.

RUN

Reps :	20	Sets :	2-3	Intensity :	75%
Tempo :		Rest :	Circuit	Duration :	min

Preparation :

Movement :

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