Stretch and Roll Out:
Complete 2-3 rounds of the first circuit and 3-5 rounds of the second circuit. Rest no more than 30 seconds between rounds of the first circuit and 30 seconds to 1 minute between rounds of the second circuit. Rest 1-2 minutes between circuits.
30 sec – 1 min Toe Hold
30 sec – 1 min Squat Hold
30 sec – 1 min Scapular Hold
30 sec – 1 min High Plank Hold
30 sec – 1 min Glute Bridge Hold
10-15 reps per side Forward Lunge with Reach
10-15 reps per side Plank with Reach Back and Out
20 seconds Seal Rolls
Stretch and Roll Out:
This can be a great recovery workout or a workout used to prevent injury and correct imbalances. This workout will be as hard as you make it. If you don’t focus on activation during the holds, they won’t be as challenging as they can be. Even the advanced exerciser will feel this workout if they really focus on activating the correct muscles.
Toe Hold – Stand with your feet only a few inches apart. Then lift up onto your toes. Do not rock to the outside of your feet. Try to get up onto your big toe as much as possible. Hold that position. To make this move harder, do a single leg balance, lifting up onto the ball of only one foot.
Squat Hold – Place your feet between hip-width and shoulder-width apart. Sink down until your thighs are parallel to the ground. To make it easier, do not sink as low. Keep your core engaged and your chest up. Do not lean forward too much. Make sure to sit back on your heels when you squat. You should not be on your toes at all. Do not sink below 90 degrees with this move as that actually makes it easier. And do not let your knees collapse inward. If you want to make this move harder, you could hold a weight at chest height. Make sure to keep your core tight and back flat. Beginners may want to start with a wall sit if they can’t sink down very low without their chest falling forward. Sink down as low as you can, but not below having your knees bent to 90 degrees. Press your back into the wall. Drive back off your heels, pressing yourself firmly into the wall and hold.
Scapular Hold – Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.
High Plank Hold – Set up on your hands and toes (advanced) or hands and knees (beginner). Feet are together and hands are underneath your shoulders. Draw your belly button into your spine and squeeze your quads, glutes and adductors. Your shoulder blades should be down and back and your shoulders shouldn’t be up by your ears. Do not let your upper back round. Keep your head in line with your spine. If you really draw your belly button in and tilt your pelvic forward, your abs should almost instantly start shaking.
Glute Bridge Hold – Lie on your back. Bend your knees and place your feet flat on the ground about hip-width apart. Bring your heels in close enough to your butt that you can touch your heels when you extend your arms down by your sides. Then bend your arms to 90 degrees with only your forearms on the ground. Drive up through your heels, lifting your glutes up as high off the ground as you can. Squeeze your butt and keep your core tight. Do not hyperextend your low back. Also make sure your knees do not fall open and you are not pushing yourself backward. You want to drive straight up. Beginners will want to stick with a two-leg glute bridge while more advanced exercisers will want to progress to a single leg glute bridge.
Forward Lunge with Reach – Standing with your feet together, take one big step forward. Bend your front knee as you step forward, keeping your front heel down as you lunge forward. As you lunge, hinge forward and reach your hands overhead. Do not come up onto your front toe as you lean your torso over keeping your back flat. Keep your weight in your front heel and your back leg straight. Then come back up and step your front foot back. Complete all reps on one side before switching.
Plank with Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.
Seal Rolls – Lie on your back with your legs out straight and your arms overhead. Crunch up a little lifting your upper back and legs off the ground. Trying to keep your arms and legs off the ground, roll over onto your belly. Keep your chest and legs off the ground once you roll over. Then roll back over onto your back. Keep rolling back and forth, trying not to push off with anything.