The focus of this workout is to improve balance, dynamic stability, core and hip strength.  The level of these exercises ranges from easy to difficult.  Remember, changing your surface, moving at different speeds, and closing your eyes will impair or eliminate balance systems and require you to work on others. So create variety in your workouts and modify them so you are being challenged but always safe and comfortable with what you are doing.

*The goal is to rest as minimally as possible (or not at all) between exercises when performing each mini-circuit. 

*SL = single leg,   *L = left,   *R = Right,   *F = Forward,   *B = Backward

From a High Plank-

            *1-2 sets of:

                        -Knee-to-chest (x5 each leg)

                        -Knee-to-elbow (x5 each leg)

                        -Knee-to-opposite elbow (x5 each leg)

                        -Pushup to high side plank (Alternate sides) (Try, star side plank--top leg in the air--for increased difficulty) (x10 each side)

                        -Walking pushups (L/R) (x10 each)

                        -5 negative / eccentric pushups (slow down, fast up)

                        -Pushup plus (x15)

                        -Low plank  (burnout)

From Standing-

            *1-2 sets of:

                        -SL Hip 4-way (x5 each way, each leg)

                        -SL forward reach (x10 each leg)

                        -SL straight leg deadlift (x10 each leg)

                        -SL squats (x10 each leg)

                        *Stay on SL for all 4 exercises prior to switching legs

            *2-3 sets of

                        -SL bicep curl/ shoulder press/overhead tricep extensions superset  (2 or 4 sets x10 reps switching feet each set) (use dumbbells)

                        -SL bent row (dumbbell in opposite arm of the balance leg x10 each)

                        -SL forward reach I, T, W, Ys. (very light dumbbells or no resistance x10 each)

            *1-2 sets of

                        -Walking lunge (Pausing briefly on single leg (F/B) (x20 yd)

                        -Side lunge (Pausing briefly on single leg (L/R) (x10 ea)

                        -Curtsy lunge (Pausing briefly on single leg (L/R) (x10 ea)

                        -Walking jump lunge (2x20 yd)

                        -SL ski jumps (broad and quick, F/B) (2x20 yd each)

                        -SL hops Clockwise box (x10 boxes)

                        -SL hops Counterclockwise box (x10 boxes)

                        -Broad jump burpees x20 yds

                        -High plank Bird dogs (rep until burnout)

 

Contact if you have any questions or are interested in setting up a consultation to help develop your own rehabilitation, workout, or lifestyle plan.

 

-Michael