Circuit 2 - The Big 5

 

Circuit 2 - 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 - Dive Bomber Push Ups

    • Hands stacked under shoulders, feet hip width apart, legs straight with soft knees
    • Start with the hips high, arms bend as you drop your hips while keeping your legs straight, slight curve in the back,
    • Chest hovers just about floor like a dive bomber, push up, do not fully lock out elbows and look forward
    • Return to starting position, by bending arms first, pushing the hips back and up

    Modification: Regular Push Up or push up on knees

    Exercise 2: Pull - Floor Overhead Lat Pull

    • Lower back flat against the ground the whole time (ribs down), braced core, drive heels into the ground
    • Get a Purex Laundry Detergent or something weighted (8+ lbs), extending arms straight over head, pulling back to center using Latissimus Dorsi Muscle (you should feel this just below your arm pit area)

    Exercise 3: Hinge - Weighted Hip Thrusters (Glute Bridges)

    • Drive heels into Ground, squeezing your glutes as hard as possible
    • Try to really extend the hips up to the ceiling
    • Exercise 4: Squat - Knee Drops
    • Feet shoulder width apart, in athletic position, keep a moderate knee bend for this exercise the whole time
    • Find a pillow / soft surface if going down to the knee causes pain

    Modification: Pulse Squats

    Exercise 5: Cardio (Toe Taps)

    • Find an object (preferably immovable) stool, bag, non-crawling baby, a pet (cat)
    • Staying light on your feet, simply tap or hover feet over object, alternating feet

    Exercise 6: Core - Crunch to Overhead Press

    • Deep breath in, brace core, come up to 60 degrees and press weight (3lb + over head) and lower weights and come back down keeping abs tight
    • Do not over round the lower back, focus on keeping it as neutral as possible

    Modification: Eiffel Tower - Keep weight above the shoulders, and lift just high enough that the shoulders lift off the ground