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Total Body Circuit 1 | BridgeAthletic

Posted by BridgeAthletic on Apr 23, 2020 10:20:29 AM

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As a part of our #BridgeFit series we are launching circuits brought to you by BridgeAthletic in collaboration with EXOS. This week we have a total body circuit. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Complete all exercises below and then rest for 30 seconds. Repeat 4 times. 

Exercise 1: Bear Crawl - Forward

Bear Crawl - Forward

Cue 1:Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.

Cue 2: Lift knees from floor. Take one step forward with one foot and hand. Core tight.

Cue 3: Step forward with opposite foot and hand.

Cue 4: Maintain a stable core while moving forward.

Cue 5: Continue stepping forward for prescribed time.

Exercise 2: 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 3: Bear Crawl - Reverse

bear crawl - reverese

Cue 1: Table-top position. Hands under shoulders, knees below hips. Back flat, core tight.

Cue 2: Lift one foot off floor, bringing knee towards chest.

Cue 3: Step backward with opposite foot and hand.

Cue 4: Maintain a stable core while moving backward.

Cue 5: Continue stepping forward for prescribed time.

Exercise 4: Squat Jump Continuous

Squat Jump Continuous

Cue 1:Standing. Feet hip width. Chest up, back flat.

Cue 2:Quarter squat. Extend hips, swing arms, drive through heels to lift body.

Cue 3: Land softly with your hips back and down. Quickly repeat for prescribed reps.

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Topics: Coaching Tips, Training Tips