WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT
Complete 3-5 rounds of the circuit below. Rest only as needed between rounds.

CIRCUIT:
30 seconds – 1 minute Push Up Hold
30 seconds – 1 minute Supine Bridge
30 seconds – 1 minute Pike Hold
30 seconds – 1 minute Glute Bridge Hold

CONDITIONING:
30 second Power Wheel Crawl
Complete 5-8 rounds. Rest 30 seconds to 1 minute between rounds.

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:
If this is being used as a recovery workout, you may want to cut out the conditioning or at most do a couple of rounds. This is a great core and activation workout, especially for more advanced exercisers.

EXERCISE DESCRIPTIONS:
Push Up Hold – Hold a handle of the power wheel in each hand. Place the power wheel under your shoulders and set up on either your knees (beginners) or your toes (advanced). Push up into a high plank position on the wheel. Your arms should be straight and the power wheel should be right under your shoulders. Your body should be in a nice straight line from your head to your heels. Draw your belly button in toward your spine and squeeze your hips. Place your feet closer together to make the moves harder. Hold in that nice straight plank position. Advanced exercisers may want to do small rolls forward with the power wheel as they hold. Slightly roll the power wheel above your shoulders and then bring it back under your shoulders. Your body should stay in a nice straight line as you slightly extend overhead and then pull the wheel back.

Supine Bridge – Place your feet in the straps. Lie on your back with your legs out straight. Bend your arms to 90 degrees and squeeze your glutes to lift your body up an inch or two off the ground. Press your chest out and drive through your elbows to even get your back up off the ground. Keep your body in a nice straight line off the ground and hold. Do not hyperextend your back. Keep your core tight as you hold. Beginners may want to substitute a posterior plank in for this power wheel move.
Pike Hold – 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. Then squeeze your belly button in toward your spine and lift your butt up toward the ceiling. As you pike up, pull the wheel in toward your head. Pull the wheel in as close as you can to your head while keeping your legs straight. Hold in that position. Do not let your back round too much as you tuck and keep your arms straight. Beginners may do a plank hold with the wheel on their feet or even a modified handstand hold from the ground.

Glute Bridge Hold – 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 to raise your hips up as high as you can. Do not hyperextend your back. Hold there and squeeze your glutes and core. Do not let your heels roll away from you as you hold.

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. Beginners can do a bear crawl or table top crawl from the ground.