WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
WORKOUT
Set a timer for 15 minutes. Complete as many rounds as you can in the 15 minutes.
CIRCUIT:
20-50ft Forward Power Wheel Crawl
8-15 reps Power Wheel Glute Bridge and Curl
8-15 reps Power Wheel Roll Out
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms
NOTES:
Do not go to failure on any one exercise so that you don’t need to rest much between exercises or rounds. Your goal is to get as much work done as possible in the 15 minutes.
EXERCISE DESCRIPTION:
Power Wheel Crawl – Place your feet in the power wheel and then turn over onto your hands. Lift up into the high plank position with your feet in the power wheel. Squeeze your core and set your body in a nice straight line with your hands under your shoulders. Then begin to walk forward on your hands, stepping with one hand and then the other. Keep your body in a straight line as you move forward on your hands and the wheel. Do not let your hips sag or go up in the air as you crawl forward.
Power Wheel Bridge and Curl – Beginners may start with a simple glute bridge on the ground and then progress to a glute bridge on the sliders or towels before trying a glute bridge on the power wheel. Once you’ve advanced to the power wheel, perform a simple glute bridge and hold. Then progress to the bridge and curl. To do the bridge and curl on the power wheel, place your feet in the straps. Lie on your back and bring the power wheel in toward your butt. Bend your arms to 90 degrees with your upper back and arms on the ground. Then drive through your upper back and your feet in the wheel. Squeeze your glutes and keep your core tight. Then slowly straighten your legs out without letting your butt lower toward the ground. Once your legs are out straight, pull your heels back in toward your butt, lifting your hips up higher. Do not hyperextend your back. Once you bring the wheel back in toward your butt, again straighten your legs back out.
Power Wheel Roll Out – Set up on your knees with your hands on the power wheel handles. With your arms straight pull the power wheel under your shoulders so you are in a modified push up position on your knees. Then roll the power wheel away as far as you can, keeping your arms straight. As you roll out, your whole body should lengthen toward the ground. Do not let your hips sag or go up toward the ceiling as you roll out. Keep your abs engaged to protect your low back. Then begin to pull the power wheel back in with your arms, keeping your body in a straight line. Do not let your butt go back first. Once you pull back to the push up position, go right back out. Again your butt should not lead the pull back in. Everything should move back in together.
