After power and balance, the PCPC team tackled a fast-circuit of upper-and lower-body isolations. Check it out.
Circuit 1 6 Slideboard Push Up (place hands on slideboard, slide upper-body to floor and push up, pulling arms back together) Inverted Bosu balance triangles 30s each leg 6 Dumbbell Push Press Side Bridge with leg raise 30s hold each side
Circuit 2(Upper-body Emphasis 8-10 each) Bent Over Flys Bicep Curls Front Raises Tricep Dips on Bench Lateral Raises 30 second rest
Circuit 3 (Lower-body Emphasis 8-10 each)
Dumbbell Squats Single Leg RDL Lateral Walking Lunges Single arm tightrope dumbbell carries
These are to be done in quick succession with 30s-1 minute of rest at the end of the circuit.
Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!
Every week the trainers at PCPC do a “family workout”. We take turns planning the workout and spend about an hour trying new moves and testing out different techniques. Here is the circuit from last night. Give it a try and feel free to add weight or repetitions:
Core (three sets at 30s per station): a) Side Plank with hip abduction b) V sit-ups c) Russian twist d) Supermans e) Bosu bridge with knee cross punch
Upper body (3 sets): a) Pronated Pull-ups, 9 b) DB Push press, 6 c) Feet elevated push-up, 6 d) Inverted row with feet on swiss ball, 6 e) Pike push-up, 6
Lower body (3 sets): a) Crossover squats, 5 each b) Lateral lunges, 5 each c) Slideboard Leg Curl Hip Lift d) Lateral hurdle jump x30 e) Lateral Slideboard conditioning, 30s
One of the primary torso (core) training exercises that should be included in any well-rounded strength training program is an Anti-Rotational exercise. Quadruped (sometimes referred to as Bird Dog) exercises fit into that category. The torso’s ability to absorb stress/forces as well as efficiently transmit stress/forces from upper to lower extremities (and vice versa) is vital to maximizing performance and minimizing mechanical breakdown (i.e. disc injury). Of primary importance in this exercise is the ability of the body to gain postural endurance through glute medius, multifidus, quadratus lumborum and transverse abdominals as well improving scapular stabilizers. Finally, improving glute max activation is a common need aiding in decreased low back pain.
1. Hands under shoulders, knees under hips (hip – shoulder width max).
2. Neutral spine and shoulders retracted.
3. One knee on Airex pad and one knee off (and off ground as well)
4. Dowel runs parallel to spine with 3 points of contact (head, shoulder blades, glutes) to be maintained throughout.
5. Extend heel to ceiling (activate glute but do not arch spine).
6. Make the body long from the top of the head through the opposite knee.
Here’s a simple example of adding in some instability training to your program. Benefit? Any lazy torso stability or incorrect application of pushing force is easily seen. You’ve got to work harder to make the movement clean and controlled.