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August Circuit Training “Promote a Healthy Back”

August Circuit Training “Promote a Healthy Back”. This circuit consists of the following: Cat Back/Dog Back Side Bridge Curl Ups Bird Dog Hip Crossover Cobra PhysioBall L. Cat Back/Dog Back.

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August Circuit Training “Promote a Healthy Back”

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  1. August Circuit Training“Promote a Healthy Back” This circuit consists of the following: Cat Back/Dog Back Side Bridge Curl Ups Bird Dog Hip Crossover Cobra PhysioBall L

  2. Cat Back/Dog Back • Begin exercise on hands and knees with hands directly beneath your shoulders, in a neutral back position. • Contract your abs into the small of your back, rounding upper back, and tucking your chin into your chest. Hold for 3-5 seconds. • Reverse movement, lift your chin up to the ceiling and let your hips sit back. Hold for 3-5 seconds. Repeat for reps.

  3. Side Bridge • Begin exercise initially on your side with your forearm on the ground and your elbow under your shoulder. Keeping your body in a straight line from ankles to shoulders. • Push up off your elbows lifting your hips off the floor. (Do not let your hips sag.) • Hold for 20 – 30 seconds. Lower and repeat for reps. and reverse sides.

  4. Curl-Ups • Lie on the floor with your abs contracted into the small of your back; bend the right knee, arms to your sides. • Raise your head lifting your shoulders off the floor, arms reaching up and towards your toes. (Maintain neutral head alignment, chin towards the ceiling.) • Hold for 5-10 seconds, reverse movement lowering vertebrae one at a time until you are at the start position. Repeat for reps and reverse sides.

  5. Bird Dog • Begin exercise with hands and knees on the floor with a neutral back and hands directly beneath your shoulders. • Contract abs into the small of your back, lift your right leg keeping it in line with your hips, extend your opposite arm keeping it in line with your ear. (Initiate the movement by using your glutes for legs/ your scapula for your arm.) • Hold for 5-10 seconds, reverse to opposite side and repeat for reps.

  6. Hip Crossover • Lie supine on the floor with your knees bent, heels on the floor, toes up. • Arms are directly in line with the shoulders, palms down. • Lower your knees to the floor, maintain shoulders on the floor. • Hold for 5-10 seconds, reverse to opposite side. (When reversing to opposite side be sure to draw your knees into your chest to protect lower back and prevent strain.)

  7. Cobra • Lie face down with arms to your sides, palms down. • Tighten your glutes and lift your head and shoulders straight up from the floor as high as you can comfortably go. Hold for 5-10 seconds, repeat for reps.

  8. PhysioBall L • Lie face down over the top of stability ball, keeping back flat, chest off the ball. • Initiate the movement by pulling shoulder blades back and down, then raise upper arms until they are 90 degrees to your torso. (The arms create a pair of L’s) • Rotate arms till the back of hands face the ceiling; reverse the pattern to the start position and repeat for reps.

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