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: Split Squat Jump - Alternating Continuous
Cue 1:Stand. Feet at hip width. Chest up, back flat.
Cue 2: Step backward. Sink hips. Front knee over ankle, back knee toward floor. Chest up. Eyes forward.
Cue 3: Extend hips, knees, ankles. Elevate body from floor. Switch leg position while elevated.
Cue 4: Absorb weight in lunge position.
Exercise 2: Rotational Pushup
Cue 1: Push-up position. Hands slightly wider than shoulder width. Back flat, head neutral.
Cue 2: Hinge at elbows, chest towards floor. Back flat, head neutral..
Cue 3: Push torso. Lift arm, rotate torso. Grounded arm, chest, extended arm all aligned.
Cue 4: Rotate torso, start position. Hinge at elbows, chest towards floor. Back flat, head neutral.
Cue 5: Push torso. Lift opposite arm, rotate torso. Grounded arm, chest, extended arm all aligned.
Exercise 3:Lateral Shuffle - Continuous
Cue 1: Stand. Feet at hip width. Sink hips into a quarter squat
Cue 2:Start with right foot moving right and left foot following.
Cue 3: Shuffle right for four right-left steps, then move left for four left-right steps.
Cue 4: Continue shuffling for desired time/reps.
Exercise 4:Hollow Body Rocking
Cue 1: Lie face up. Hands extended above head, legs extended. Back, head flat on floor.
Cue 2:Lift torso and legs off floor. Controlled, rock body towards back and forth.
Cue 3: Repeat rocking motion both ways, shoulder blades and feet never touching floor.
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