Circuit 5 - The Big 5

Circuit 5 - The Big 5

What is the Big 5?
-5 Main functional movements in daily life, push, pull, hinge, squat, and rotate (plus a touch of cardio)

  • 40 seconds of training
  • 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 - Tricep Extensions

    • Keep your body as tall and straight as possible, nice neutral back braced core, feet shoulder width apart
    • Bring your elbows closer to your ears and get a full range of motion, fully up and down

    Exercise 2: Pull - Bicep curl to Overhead Press

    • Curl: Same setup as the Push, keep the elbows locked to your rib cage, bring the weight all the way up before the press
    • Press: Have your hands face the front wall, open up the chest and squeeze the shoulder blades together and press

    Exercise 3: Hinge - Single Leg Romanian Deadlift

    • Keep your knees soft, feet hip width apart, minimal knee bend, have a straight line from your head to your hips
    • Keep your hips square, load the front leg and bring your hips back, drive hips forward squeezing glutes and abs
    Modification: Weight in opposite front leg for increased difficulty, and no weights for the lighter option

    Exercise 4: Squat - Angel of Death

    • Feet shoulder width apart, pointing slightly outwards, squat down as low as you can keep chest up with a neutral back
    • Keep your heels on the ground and bring the weight around your head in both directions (halo), and stand back up
    Modification: Do the halo first and then squat

    Exercise 5: Cardio - Squat Tap with a Jump

    • Find a chair or couch as a guide, as soon as your butt touches the object, imagine fire on your butt and get off the seat as quick as possible
    • Land softly bending at the ankles, knees and hips
    Modification: Take out the jump, but make sure your butt touches the chair

      Exercise 6: Core - Side Walkers

      • Place your weights 1-2 feet apart, have your hands support your body and maintain a neutral back
      • Bring your leg up and over the weights to one side, and have the next leg follow

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