A Creative Exercise Circuit
Grand Lake, CO Colorado
This is the final part in this three-part series featuring a six-station compound exercise circuit. Stations five and six will be described this week in detail. Please take a moment and review the information from the first week which includes the set up for the circuit and print off the information on stations one through four from last week’s column. As always, prior to beginning any exercise program, please consult your physician.
*For all exercises: head/neck are a natural extension of your spine, shoulders rotated back/down, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up/in, knees relaxed and the shoulders/hips/knees/toes all facing the same direction where applicable. Perform 1-3 sets of 8-12 repetitions, two-three non-consecutive days/week.
Supine Hip Extensions w/Bench Press
-Begin lying supine on the floor with the legs flexed at the knee joint, knees facing the ceiling, heels on the floor, and one dumbbell in each hand.
-Arms form a 90 degree angle at each elbow joint with upper arms parallel to the floor at shoulder height-palms face the wall in front of you, knuckles face the ceiling and the forearms are perpendicular to the floor.
-Drive through the heels, engaging the glutes/hamstrings, pressing the pelvis toward the ceiling as you press/extend the arms toward the ceiling directly over and across the chest (i.e. target your sternum).
-Make certain you do not hyperextend the spine as you press the pelvis toward the ceiling.
-Lower the hips toward the floor until you are just about to touch the floor as you lower the arms back to the 90 degree angle at the elbow joint simultaneously.
Hip Abduction w/triceps press
-Begin standing, with the legs shoulder distance apart.
-Hold one end of the figure 8 tubing in the right hand and suspend it behind the back so that you can grab the left end with the left hand.
-Form a 90 degree angle at the elbow of the right arm so that the elbow faces the ceiling and the upper arm rests near to the right ear.
-The left arm will work as the “anchor” behind the back at waist to hip height.
-Lift the left leg out to the left side as you extend the right arm toward the ceiling without moving the left arm that is behind the back.
-Keep the right/left shoulders fixed throughout.
-Lower the left leg and right arm to the beginning position and then lift the right leg and extend the right arm again. Continue to alternate the legs as you perform the right triceps press.
-Perform 8-12 right triceps presses, then switch to the left arm and repeat the entire sequence lifting the right leg first.
*Tips for the six-station compound exercise circuit
-When performing compound exercises, learn these patterns in part, then perform as a whole. For example, begin with the lower body component and then add the upper body into the pattern.
-Due to the complexity of the exercises, choose lighter weight increments and lighter gauge tubing when learning the patterns. Master the skill, then progress to more challenging external resistance.
-Be meticulous regarding your core engagement.
-Be stable before you attempt to be mobile.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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