Total Body Strength Circuit

Format: Prescribed reps or Reverse pyramid: enhance weight as you lower reps. With reverse pyramid, you begin lighter on the increased finish of the rep vary, then add resistance to lower reps. You don’t have to hit the “precise” recommended reps to be doing this proper, numbers are a recommended guideline.

Circuit 1 (4 rounds):

Romanian Deadlifts (12,10,8,8)

• Start standing along with your toes hip distance aside, core braced, shoulders again and down (as if you happen to have been standing in opposition to a wall) and weighted objects in every hand.
• Push your hips again and hinge ahead so far as you may whereas sustaining a flat again, barely bending your knees and conserving the weighted objects near your shins.
• Drive via your total foot to return again to standing, urgent your hips ahead, feeling your glutes working via this raise, and be aware of not leaning again on the prime.
• Repeat for max rep vary.

Banded Glute Bridge Chest Flye (12,10,8,8)

• With a stretchy band wrapped round each legs above the knees and weighted objects in each fingers, start by mendacity in your again along with your knees bent, toes planted, core braced, and decrease again making mild contact with the mat.
• Create pressure within the stretchy band by gently urgent your legs away from one another and press your heels into the mat to drive your hips in direction of the ceiling, squeezing your glutes and sustaining a braced core in a glute bridge.
• Persevering with to carry the glute bridge place, prolong your arms and weighted objects straight over your chest, palms going through one another.
• With a slight bend in your elbows and conserving your shoulders pulled away out of your ears, open your arms out vast, stopping when your elbows are according to your chest.
• Utilizing the energy of your chest, carry the weighted objects again to beginning place.
• Preserve elevated hips and braced core as you repeat chest flyes for max rep vary.

Hinged Underhand Row (12,10,8,8)

• Start by standing tall, core braced, shoulders again and down (as in the event that they have been in opposition to a wall) and holding a barbell (or two dumbbells) with each fingers, palms going through out.
• Hinge ahead on the hips at a forty five diploma angle along with your physique, conserving core braced and again flat. Permit your weighted objects to hold beneath your chest (with out spherical your shoulders ahead) and maintain your head and neck in a impartial place.
• Utilizing your again muscle groups, draw your elbows up and again, squeezing between the shoulder blades.
• Sustaining the positioning of your physique, decrease the burden again down with management.
• Repeat for max rep vary.

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Circuit 2 (3-4 rounds):

KANG Squats (12,10,8,8)

• Start by standing along with your toes hip-width distance, holding a weighted object in every hand, your core braced and shoulders again and down (as in the event that they have been in opposition to a wall).
• Bend your knees according to your toes, sending your hips again to return right into a squat.
• Drive via the heels to straighten your legs, sustaining a flat again and hinge within the hips, as you contact the weighted objects to your shins along with your palms going through your physique.
• Squeezing the glutes with a braced core, drive via the heels to return again as much as standing.
• Repeat sequence for max rep vary.

Arnold Press (12,10,8)

• Brace your core from a standing or seated place and, holding a weighted object in every hand, bend your arms to 90 levels with palms going through one another and higher arms according to your shoulders.
• Externally rotate your arms out by pulling your shoulder blades collectively to finish in a 90 diploma purpose put up place (palms will face outward at this level) after which press your arms straight up over your head.
• Reverse the motion to finish within the beginning place along with your palms going through one another.
• Repeat for max rep vary.

Field Jumps (1:00; 0:45; 0:30)

• Start by standing going through the field (or any sturdy elevated floor) you’re leaping onto.
• With a braced core, flippantly bend your knees and energy via your heels to blow up off the balls of your toes onto the field (use your arms to propel you and land softly on the balls of your toes), squeezing your glutes as you stand upright.
• Bounce or step again down and repeat for allotted time.
• MOD: Take away the bounce and carry out step ups with alternating legs, being aware to drive via the heel as you step onto the field.