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Total Body Circuit 4 | BridgeAthletic

Posted by BridgeAthletic on Jan 25, 2021 3:44:34 PM

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Today's #BridgeFit workout is a 10 minute total body circuit.  

30 seconds Burpee

30 seconds Lateral Lunge - Moving

30 seconds Glute Bridge

30 seconds Pillar Bridge to Plank

 

Exercise 1: Burpee

burpee

Cue 1: Standing, feet hip width. Back flat, chest up.

Cue 2: Butt back, sink hips, knees over ankles. Squat position. Place hands on floor.

Cue 3:  Kick feet back, arms extended on floor, hands beneath shoulders. Push-up position.

Cue 4: Bring feet back to squat position.

Cue 5: Extend through knees, hips, swing arms to lift body. Repeat for prescribed reps.

Exercise 2: Lateral Lunge - Moving

lateral lunge - moving

Cue 1: Stand feet hip width, toes forward. Chest up, back flat.

Cue 2: Step laterally to the side, toes slightly out. Sink hips, butt back. Extended knee over foot.

Cue 3: Drive off extended foot. Lift body to starting position. Repeat for prescribed reps.

Exercise 3: Glute Bridge

glute bridge

Cue 1: Lie on back. Bend knees, feet on floor near butt. Butt, back, head, arms all on floor.

Cue 2: Elevate hips. Engage core. Shoulders, torso, thighs, knees all aligned.

Cue 3: Hold for prescribed time.

Exercise 4: Pillar Bridge to Plank

pillar bridge to plank-Jan-25-2021-11-40-01-46-PM

Cue 1: Elbows under shoulders, on floor. Legs extended, toes on floor. Hands and forearms on floor.

Cue 2: Transition one hand below shoulder. Other elbow on floor. Core tight, head neutral.

Cue 3:Transition other hand below shoulder. Lift body to push-up position. Repeat for prescribed reps.

 

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Topics: Coaching Tips, Training Tips