Transcript August Circuit Training - International Association of

This circuit consists of the following:
Cat Back/Dog Back
Side Bridge
Curl Ups
Bird Dog
Hip Crossover
Cobra
PhysioBall L
Cat Back/Dog Back
 Begin exercise on hands and knees with
hands directly beneath your shoulders, in a
neutral back position.
 Contract your abs into the small of your
back, rounding upper back, and tucking
your chin into your chest. Hold for 3-5
seconds.
 Reverse movement, lift your chin up to the
ceiling and let your hips sit back. Hold for 35 seconds. Repeat for reps.
Side Bridge
 Begin exercise initially on your side with
your forearm on the ground and your
elbow under your shoulder. Keeping
your body in a straight line from ankles
to shoulders.
 Push up off your elbows lifting your hips
off the floor. (Do not let your hips sag.)
 Hold for 20 – 30 seconds. Lower and
repeat for reps. and reverse sides.
Curl-Ups
 Lie on the floor with your abs
contracted into the small of your back;
bend the right knee, arms to your sides.
 Raise your head lifting your shoulders
off the floor, arms reaching up and
towards your toes. (Maintain neutral
head alignment, chin towards the
ceiling.)
 Hold for 5-10 seconds, reverse
movement lowering vertebrae one at a
time until you are at the start position.
Repeat for reps and reverse sides.
Bird Dog
 Begin exercise with hands and knees on
the floor with a neutral back and hands
directly beneath your shoulders.
 Contract abs into the small of your back,
lift your right leg keeping it in line with
your hips, extend your opposite arm
keeping it in line with your ear. (Initiate
the movement by using your glutes for
legs/ your scapula for your arm.)
 Hold for 5-10 seconds, reverse to
opposite side and repeat for reps.
Hip Crossover
 Lie supine on the floor with your knees
bent, heels on the floor, toes up.
 Arms are directly in line with the
shoulders, palms down.
 Lower your knees to the floor, maintain
shoulders on the floor.
 Hold for 5-10 seconds, reverse to
opposite side. (When reversing to
opposite side be sure to draw your knees
into your chest to protect lower back
and prevent strain.)
Cobra
 Lie face down with arms to your sides,
palms down.
 Tighten your glutes and lift your head
and shoulders straight up from the floor
as high as you can comfortably go. Hold
for 5-10 seconds, repeat for reps.
PhysioBall L
 Lie face down over the top of stability ball,
keeping back flat, chest off the ball.
 Initiate the movement by pulling shoulder
blades back and down, then raise upper
arms until they are 90 degrees to your
torso. (The arms create a pair of L’s)
 Rotate arms till the back of hands face the
ceiling; reverse the pattern to the start
position and repeat for reps.