Stability, Mobility, Core (and Tires)!!

Posted: August 21, 2012 in Circuit Training, Exercise, fitness, Uncategorized
Tags: , , , , , , , ,

52nd workout of the year, 6/13/2012.

Music: The Radio.  T-shirt: JONESERCISE.

Mobility/Stability/Core.

That’s the whole workout.

Well that and throwing some tires around!

First: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

  • Standing Hip Flex Knee Bent
  • Standing Hip Flex  Knee Straight
  • Rear Lunge Position
  • Standing Hip Flex Knee Bent
  • Forward Long Lunge Position
  • Standing Hip Flex Knee Bent
  • Rear Twist Lunge Position
  • Standing Hip Flex Knee Bent

Second: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

  • Standing Hip Flex/Abd Knee Bent
  • Side Lunge
  • Short Lunge Position Knee Off Floor
  • Standing Hip Flex/Abd Knee Bent

Third: Mobility/Stability/Core Push Up Positions

Each Position Held for 15 Seconds

  • Push Up Position
  • Press Up Position
  • Push Up Position
  • Rotation Push Up Position
  • Push Up Position
  • Rotation Push Up Position
  • Push Up Position
  • Push Up Position Hip Flexion
  • Push Up Position
  • Push Up Position Hip Flexion
  • Push Up Position
  • Push Up Position Knee To Elbow
  • Push Up Position
  • Push Up Position Knee To Elbow
  • Push Up Position
  • Push Up Position Foot To Opposite Hand
  • Push Up Position
  • Push Up Position Foot To Opposite Hand
  • Push Up Position
  • Press Up Position

Fourth: Mobility/Stability/Core Inverted Push Up/Table Positions

Each Position Held for 15 Seconds

  • Inverted Push Up Position
  • Table
  • Inverted Push Up Position
  • Table One Leg Straight
  • Inverted Push Up Position
  • Table One Leg Straight
  • Inverted Push Up Position
  • Table Foot To Ceiling
  • Inverted Push Up Position
  • Table Foot To Ceiling
  • Inverted Push Up Position
  • Table Foot To Opposite Hand
  • Inverted Push Up Position
  • Table Foot To Opposite Hand
  • Inverted Push Up Position

Fifth: Mobility/Stability/Core Bridge Positions

Each Position Held for 15 Seconds

  • Bridge
  • Bridge Reach Back
  • Bridge
  • Bridge Reach Back
  • Bridge
  • Bridge Reach Back One Leg Straight
  • Bridge
  • Bridge Reach Back One Leg Straight
  • Bridge
  • Bridge Reach Back Foot To Ceiling
  • Bridge
  • Bridge Reach Back Foot To Ceiling
  • Bridge

Sixth: Mobility/Stability/Core Side Plank Positions

Each Position Held for 15 Seconds

  • Side Plank
  • Side Plank Hip Flexion
  • Side Plank Hip Flexion Knee Straight
  • Side Plank Hip Abduction

Seventh: Mobility/Stability/Core Prone Positions

Each Position Held for 15 Seconds

  • Superman
  • Flying Squirrel
  • Plank
  • One Leg Plank Knee Straight
  • One Leg Plank Knee Bent
  • One Arm Plank
  • One Leg One Arm Plank

Eighth: Tire Flipping

Had some time left so we flipped tires.

5 times each over 20 yards.

Video:

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