Circuit 13 - The Big 5 (Unilateral Edition)

Circuit 13 - The Big 5 (Unilateral Edition)

What is the Big 5 Unilateral Edition?
-5 Main functional movements in daily life, push, pull, hinge, squat, and rotate (plus a touch of cardio) focusing on single arm or leg work!

 

  • 40 seconds of training - (Recommend staying on the same Arm / Leg for 20 seconds each)
  • 20 seconds of recovery
  • AMRAP - As Many Reps As Possible
  • 4 sets (12 min x 2) = 24 minutes (watch this video twice)
  • +3 min warm up at beginning (dynamic stretches, lubricate the joints, get your heart rate up), +3 min cool down at the end (lower heart rate, static stretching - hold for at least 25 seconds)

    Exercise 1: Push - Single Arm Tricep Kick Back

    • Stick your butt back, hinging from your hips getting your chest as close to parallel to the ground, neutral back and braced core
    • Lock your elbows against your rib cage and extend your arm bending only through the elbow

    Exercise 2: Pull - Single Arm Bentover Row

    • The same setup as above
    • Draw and lead with your elbow, squeezing your shoulder blade getting your elbow as far behind you as possible

    Exercise 3: Hinge - Strict Single Leg Romanian Dead Lift

    • Balancing on one leg, creating a strong line from the knee, hips and head, keeping everything tight, soft knees
    • Slowly and controlled, bending from the hips, keeping your hips facing the ground, resisting the urge to open up the hips
    • Optional:  Extend your leg at the bottom position
    • Drive through your heels to return to an upright position, squeezing the glutes maintaining a very strict tall position

    Exercise 4: Squat - Bulgarian Split Squat

    • Place your back foot on the front edge of a chair, take 2-3 hops forward for a proper distance, keep your body upright, braced core and focus on balancing
    • Drop the hips, allow the knee to travel where the toes are pointing (try not to let the knee pass the toe, other wise take a few more hops forward with the front leg)
    • Keep the shoulders stacked over the hips, the back leg knee hovers 5 cms / 2 inches from the ground and does not ever touch the ground

    Modification:  For less of a balance component, take away the box for added stability

    Exercise 5: Cardio - Break Dancers

    • Get in a beast hold position (not a high plank), thighs are vertical so that the knees are hovering 2cms / 1 inch from the ground, 
    • Shift your weight to your right arm, pivot on your left leg and bring your right leg across your body  and open up your chest
    • Extending the right leg, the right hip drop slightly and can "tap" the ground or hover 2 cm from the ground (the hips will be facing the side wall)
    • Return to the starting position, while shifting your weight to the other arm and staying light on your feet

    Exercise 6: Core - Beast Hold Single Leg Extensions

    • Beast hold position, so that your thigh is perpendicular to the ground, braced core, soft elbows optional
    • Fully extend one leg so that it creates a straight line with the body and return the leg back to the starting position