Last week the “team work circuit” design and process was described and this week and next, the exercise details will be featured so you may use them with your “team.” As always, prior to beginning any exercise program, please consult your physician.
Set up for all exercises–head/neck in neutral, shoulders rotated back/down, rib cage lifted, navel pulled toward your spine, pelvic floor pulled up/in and when standing, keep the knees relaxed.
Exercise station details:
Circuit #1—Choose a moderate weight increment. If you have shoulder issues, go lighter!
•Station #1 Kettlebell squat/swings–if do not have access to kettlebells, then you may utilize a dumbbell, however, hold the dumbbell from one end to simulate the kettlebell aspect of the exercise. Grasp one kettlebell near the front corner with the “OK” sign with both hands (the index fingers and thumbs wrapped around) and the remaining fingers around the handle. Let the arms suspend in front of the thighs and squat back swinging the kettlebell between the legs, then stand up explosively, but with control, and swing the kettlebell up to shoulder height.
•Station #2 Goblet squats–hold one kettlebell by the “horns” with the arms tucked into the torso at shoulder height (so it looks like you are going to “drink” from the “goblet”). Squat back and stand up while holding the kettlebell in that position.
•Station #3 Kettlebell knee squat lateral swings–Hold one kettlebell as in station #1, squat back allowing kettlebell to swing between the legs, then as you stand, lift your right knee out to the side and swing the kettlebell to the right, shoulder-height. Alternate sides.
•Station #1 TRX triceps press outs–TRX anchored properly, face away from the anchor point, place the body into a plank position on the balls of the feet while holding a handle of the TRX in each hand at shoulder height, arms extended. Flex the arms at the elbow joint to 90 degrees and then press out until arms are fully extended at the elbow joint. If you do not have a TRX, then anchor moderate gauge resistive tubing to a high anchor point, face away from the anchor, hold a handle in each hand, arms at shoulder height, stagger the legs, front to back, and press the arms from a 90-degree flexed position at the elbow joint to full extension—do not place your body weight into the tubing, it is not meant to hold body weight like the TRX.
•Station #2 – TRX supine hip extensions – lie face up on the floor, place the heels of the shoes into the straps (not handles) of the TRX. Your torso should be positioned “behind” the anchor point on the floor. Lift the hips off the floor, keeping the legs flexed at the knee joint 90 degrees and lower the hips without touching the floor. If you do not have access to a TRX, then perform this from the floor or from a BOSU or stability ball with the feet on top.
Next week, the remainder of Circuit #2 and all of Circuit #3 will be discussed.
Jackie Wright is the owner/manager of Mountain Life Fitness, LLC opening in Granby, Colorado mid-June 2014 and Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at www.neversummerfitness.com.