Circuit Training - Intermediate

Trainer : Caroline Dendy

Introduction
This workout consists of 3 warm-up exercises then, 3x circuits each consisting of 3 exercises. You will do 30sec work, 10sec rest. The last exercises are to stretch. Effect: 1) mobilization & strengthening of the lumbar area, abductors, adductors, glutes and hams, 2) stretch anterior hip and legs, 3) protect and strengthen rotator cuff post injury, 4)strengthen Bi brachi

Warm Up
Warm up is included. The first 3 exercises are a warm up.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Hip Swings - Forward and BackExercise115e   none
Balance hold 1 Leg - with bilateral rotation reachFlexibility48each   10sec
Squat - Shoulder Flexion with Medicine BallExercise110    
1 leg PNF pattern with medicine ballFlexibility4 30sec  10sec
Bridge - On Stability Ball With Crossed Leg, Lower HipsExercise4 30secfast 10sec
Rear Delt Fly on Stability BallExercise4 30secfast 10sec
Pullover on Stability Ball with Medicine Ball (Progression 1 - 1 Arm)Exercise4 30secfast 10sec
Overhead Serratus PulseExercise4 30secfast 10sec
Lateral Alternating Lunge with Row using TubingExercise4 30secfast 10sec
BOSU Ball Downward Dog to Press FlowExercise4 30secfast 10sec
1 Leg Squat – Floor Reach to External RotationExercise4 30secfast 10sec
Lateral Lunge Torso SupportedExercise4 30secfast 10sec
Hip Flexor – LyingFlexibility1 30sec/side   
Camel PoseFlexibility1 30sec  10sec
Calf - Bent Knee Side Angle PoseFlexibility1 15sec/side   
Backhand/Forehand Swing (Scapula)Flexibility1 15sec/side   
Erector Spinae – Cross LegFlexibility1 15sec/side   

Cool Down
The last exercises will stretch you, but a gentle 3-5min heart raising walk/jog/cycle is beneficial.

Program Exercises

HIP SWINGS - FORWARD AND BACK

Reps: 15e | Sets: 1 | Intensity: -- | Tempo: -- | Rest: none | Duration: --

View video
Preparation :
  • Begin by anchoring an arm to a wall or sturdy object for balance.
  • Stand up tall and draw in the navel towards the spine at the same time squeezing the glutes.
  • Retract scapulas to neutral position.
Movement :
  • Controllably swing inside leg forward stretching the glutes, hamstrings, and gastrocnemius.
  • Continue by swinging leg backwards with optimal core control dynamically stretching the rectus femoris and illiopsoas.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE RANGE OF MOTION USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


BALANCE HOLD 1 LEG - WITH BILATERAL ROTATION REACH

Reps: 8each | Sets: 4 | Intensity: -- | Tempo: -- | Rest: 10sec | Duration: --

View video
Preparation :
  • Maintain a tall posture throughout the exercise 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 exercise involves a 1 leg balance with a 2 arm rotational reach towards the stance leg.
  • Start by standing on one leg, with the knee slightly bent (to about 20°).
  • Extend the arms straight out in front of the chest.
  • Rotate the arms in the direction of the stance leg - as shown.
  • Return to the starting position.
  • TRAINERS: Only allow range of motion that can be balanced … if your client touches down with the elevated foot, decrease their range of motion until they reach their threshold of success.


SQUAT - SHOULDER FLEXION WITH MEDICINE BALL

Reps: 10 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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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 :
  • Start with a LIGHT medicine ball (MB) and perfect the movement before adding more load.
  • Begin with the feet shoulder-width apart, pointing straight ahead - MB in front of the pelvis, arms straight (as shown).
  • Squat down to a comfortable depth without compensations, maintaining the same arm position.
  • Simultaneously, slowly squat up to calf raise and flex the shoulder so the straight arm moves above the head.
  • In this position, reach up with the entire body as much as is comfortable ... slowly lower.
  • TRAINERS: Watch and correct: knees collapsing in, feet externally rotating, excessive forward bend in the trunk, and excessive lumbar lordosis when the arms are above the head.


1 LEG PNF PATTERN WITH MEDICINE BALL

Reps: -- | Sets: 4 | Intensity: -- | Tempo: -- | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Perform drawing-in and pelvis floor contractions.
  • Lift one leg off the floor and dorsiflex elevated ankle.
  • Keep feet parallel in frontal plane.
  • Maintain level hips.
Movement :
  • Start in 1 leg squat position with arms straight holding medicine ball (MB).
  • Descend into 1 leg squat reaching MB towards floor on side of stable leg. While ascending out of squat position, turn shoulders towards elevated leg as you perform shoulder flexion and spine rotation with MB (as shown).
  • Retrace pattern on the descent and repeat.
  • Avoid turning at the hips or pronating at the knee and ankle.


Notes : This exercise completes the circuit. Rest for 30sec before the next circuit of 4 exercises.

BRIDGE - ON STABILITY BALL WITH CROSSED LEG, LOWER HIPS

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in neutral position.
  • Don’t let the head drop backward, or forward with the chin down.
  • Chest should be lifted.
  • Hips, knees, and ankles should be aligned.
Movement :
  • Lower and lift the hips with control.
  • Don’t allow the leg to move in and out (abduction and adduction of the hips).
  • Keep the knee stacked over the ankle.
  • The ball should not move.
  • Think of pushing the hips toward the ceiling.
  • Think of directing the tailbone towards the scapulae (emphasizing erector spinae).
  • Once desired time or repetitions are completed, switch legs and repeat.


Notes : This exercise starts the new circuit

REAR DELT FLY ON STABILITY BALL

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Position chest on knees with weights positioned just outside the heels.
  • Activate core and glutes by drawing in navel towards spine and squeezing glutes.
Movement :
  • Lift weights from outside the heels laterally (reverse fly movement) to approximately shoulder height allowing the arms to slightly bend through the movement then return to the starting position and repeat.
  • Keep chest close to the knees throughout exercise, whilst maintaining a flat back.
  • Don’t lift too heavy a weight this will sacrifice good form.
  • Keep movement controlled.


PULLOVER ON STABILITY BALL WITH MEDICINE BALL (PROGRESSION 1 - 1 ARM)

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

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Preparation :
  • Head and shoulders positioned on the stability ball, allowing chin to point to ceiling.
  • Shoulders, hips and knees in common alignment.
  • Activate transverse abdominus by pulling belly button towards the spine and holding it there for the entire exercise, continuing to breathe shallowly.
  • Feet approximately shoulder-width apart for good stability.
Movement :
  • Start with medicine ball positioned over the chest, slowly lower the ball back over your head to where you feel comfortable making sure the arms remain straight.
  • Make sure not to hyper-extend the shoulder!
  • Once you have reached the end of the movement return to the starting position and repeat.
  • Breathe in when lowering the medicine ball and breathe out when raising it.
  • Maintain good form throughout entire exercise, if you are arching the back, the medicine ball is too heavy.
Progression Considerations :
  • In this movement load one side at a time for further core recruitment.
  • Start with weight positioned over the chest, slowly lower the weight back over your head to where you feel comfortable making sure the arm remains straight. 
  • Once you have reached the end of the movement return to the starting position and repeat.
  • Breathe in when lowering the weight & breathe out when raising it.
  • Maintain good form throughout entire exercise, if you are arching the back the weight is too heavy.


OVERHEAD SERRATUS PULSE

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Ensure that the hips are in line with knees and shoulders, and that the feet are shoulder-width apart and pointing straight.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves a stability ball bridge with a straight arm overhead pulse.
  • Assume a bridge position on the stability ball with very light, or no weight, in your hand (it is recommended that you start with no weight until the motion is learned – then it is suggested that small weights of approximately 1-2lbs be used).
  • Extend arms overhead keeping them straight.
  • Perform small pulses at a distance of about 15cm (6in) while the arms elevate from floor towards the ceiling, as shown.
  • TRAINERS: Ensure that no excessive curve is observed in the lumbar spine, this may indicate a lower or upper crossed syndrome and would require a corrective strategy be administered before this exercise can be done safely.


Notes : This exercise completes the circuit. Rest for 30sec before the next circuit of 4 exercises.

LATERAL ALTERNATING LUNGE WITH ROW USING TUBING

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Keep the knees slightly bent and the gaze towards the horizon.
Movement :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Perform alternating lateral lunges with alternating high rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.


BOSU BALL DOWNWARD DOG TO PRESS FLOW

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

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Preparation :
  • Stand approximately two feet behind the dome.
  • Flex forward at the hips and place the hands on the front side of the dome in a 'downward dog' position.
  • Try to keep weight evenly distributed between the hands and the feet.
Movement :
  • Shift the hips forward and center one knee on top of the Bosu ball.
  • Walk the hands onto the floor, about two feet in front of the platform, letting the opposite knee come forward onto the Bosu ball.
  • Flex the elbows and lower the chest to the floor for a push-up.
  • Press back and place the hands on the front side of the Bosu ball.
  • Press the hips back and release the knee from the Bosu ball, placing the feet back on the floor, returning to the downward dog position.
  • Repeat on the other side, with the other knee.
  • Perform 6-10 repetitions, alternating sides.

1 LEG SQUAT – FLOOR REACH TO EXTERNAL ROTATION

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Ensure that the client/athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, which engages the nervous system.
Movement :
  • This movement involves a combination of a 1 leg squat with opposite arm toe reach and shoulder external rotation.
  • Start standing on one leg, knee slightly bent, toe pointing straight.
  • Simultaneously perform a 1 leg squat while reaching raised arm across the body towards the planted foot As you stand back up, the arm swings back into external rotation with the elbow bent at about 90° (as shown).
  • TRAINERS: since there is no external resistance, this exercise can be done at a higher, moderate speed. This exercise should flow, use the video that accompanies this text for reference.


LATERAL LUNGE TORSO SUPPORTED

Reps: -- | Sets: 4 | Intensity: -- | Tempo: fast | Rest: 10sec | Duration: 30sec

View video
Preparation :
  • Place hands on chair or bench
  • Spread the feet apart until a slight stretch is felt in the adductors
  • Hinge from hip flexing torso forward so that spine is parallel to the floor
  • Shoulders are directly over the hands
Movement :
  • Shift weight over one leg by flexing at the ankle, knee and hip
  • Spine continues to point forward so frontal plane motion is occurring at hip
  • Trail leg extends at the knee as the weight is shifted to other leg

Notes : This exercise completes the circuit. Rest for 30sec before the next circuit of 4 exercises.

HIP FLEXOR – LYING

Reps: -- | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30sec/side

View video
Preparation :
  • Lie on your side.
  • Bring lower leg forward into triple flexion and grasp the ankle of top leg as shown.
Movement :
  • Draw your belly button inward (activating the deep abdominal stabilising mechanism).
  • Tighten glutes and perform a posterior pelvic tilt.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Explore different hip positions to find specific 'tight spots'.


CAMEL POSE

Reps: -- | Sets: 1 | Intensity: -- | Tempo: -- | Rest: 10sec | Duration: 30sec

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Preparation :
  • Start on your knees not sitting on the heels.
Movement :
  • Place the hands on the lower back, with the thumbs facing laterally.
  • Draw the shoulder blades together.
  • Press the hips forward and arch backward.
  • All movement should occur at the spine.
  • Hold this position for 3 - 5 breaths.
  • Progression: Place the hands on the heels instead of the lower back.


CALF - BENT KNEE SIDE ANGLE POSE

Reps: -- | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 15sec/side

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Preparation :
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart.
  • Turn the right foot so that it faces the front.
  • Keep the left foot at a position of 90 degrees to the front foot.
  • Raise the arms to shoulder level with full extension at the elbows.
  • Maintain this position with the arms.
  • Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
  • Side bend to the right side allowing the right hand to reach to the floor just to the inside of the right foot.
  • Hold this position for 3 to 6 breaths.
  • Repeat the entire movement for the opposite side.

BACKHAND/FOREHAND SWING (SCAPULA)

Reps: -- | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 15sec/side

View video
Preparation :
  • Face wall, place one hand shoulder height against the wall.
  • Soften knees.
Movement :
  • Reach hand down across the opposite knee.
  • Perform a gentle 'backhand swing' with your arm, rotating trunk.
  • Keep feet stationary while rotating the trunk and swinging the arm.
  • Keep the movement in a range of motion that feels comfortable.


ERECTOR SPINAE – CROSS LEG

Reps: -- | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 15sec/side

View video
Preparation :
  • Lie supine on ground with left leg straight out, and right leg bent and crossed over left side as shown.
Movement :
  • Draw your belly button inward.
  • Slowly use your left arm against your right crossed leg to apply pressure to the point of tension. Hold for 20-30 seconds, repeat for 2-3 reps.

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