intermediate workout / timed circuit / hurdle or step
A timed circuit workout that alternates between assymetrical and symmetrical movement patterns. Perfect as a bodyweight challenge, or as part of a warm up for other workouts.
Natural human movement is not always symmetrical. Even when we are apparently still (sitting, standing) we often favour one side of the body, eg. leaning on one leg, crossing legs in sitting etc. Repeition of one-sided movements can result in movement imbalances, which often leads to movement dysfunction and increased injury risk. With this in mind, it’s important to include assymtrical movements in your weekly workouts. Such movements will raise your awarenss of imbalances, and help you to improve on these. Remember, we are not seeking perfection; rather, we are focussing on restoring movement to a functional elvel with lower risk of injury.
In this workout, you will perform 6 exercises back to back as a timed interval. 3 rounds, 30s rest between rounds. The only equipment you need is a small hurdle or step. The workout is accumulative – which means that each successive exercise builds on the previous one, in terms of complexity. The exercises are also paired – assymtrical followed by symmetrical.
The workout targets multiple fitness skills across important movement patterns such as hip extension and crawling, with a particular focus on endurance and balance. The assymtrical movements will challenge your core, which is further challenged during the symmetrical movement. As you master the movements with skill, don’t be afraid to add speed – this will significantly increase your heart rate for an added cardio burn.
- Perform each exercise with good form and control
- Perform the first round at a slower tempo, to master the movements; then add speed as necessary
- Notice any asymmetry in the first exercise, then work to balance this in the second exercise
- Consider performing one round as a warm up for other workouts
MOVEMENT BALANCE EXERCISES
45s per exercise
30s rest between rounds
ONE LEG FLOOR BRIDGE
Lie on your back with knees bent, feet flat. Push one leg into the floor and extend the hips equally, as you straighten the opposite leg. Return and repeat on other leg.
Stand with feet hip-shoulder width apart. Bend ankle, knee and hip and lower the body to the floor as deep as comfortable. Drive the hips up and repeat.
Sit on the floor with knees bent, and torso leaning back to engage the core. Keeping the lower body still, rotate the torso left to right continuously.
Place a hurdle or step in front of you. Jump over the hurdle, focusing on tucking the knees towards the chest. Land with control, turn around and repeat.
At the beginning of the sprint trak, assume an all-fours position with hands and feet on the floor. Begin crawling forwards. When you reach the end, either crawl backwards, or turn around and continue crawling forwards.
From standing, quickly drop into a push up position. Perform a push up and exxpode upwards back to standing. Make a small jump, land and repeat continuously.
Enjoy your workout!
Please find here other workouts:
Do you already know our exercises in order to improve power for Volleyball?