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Friday, February 4, 2011

Version 2 of My Early Morning Core Circuit

Well, it's never a good thing to let things settle too much and since I've been visiting physio twice a week, I've learned more and more about my body's strengths and weaknesses.  I've learned that my Gluteus Medius is no longer a culprit in my weak ass, and I've learned my vastis medialis (one of the 4 muscles that compose the quadricep) is very likely weak as well. With these changes in mind, I've revamped my early morning core circuit to be more balanced towards some of the weaknesses I've discovered.  Here is my new circuit that I feel is much more balanced and provides an even better full core workout:
  • 2 x (15 squats, targeting vastis medialis. Stand feet apart about 8-10", clench pillow or ball between knees. Squeeze while squatting.) vastis medialis activated
  • 2 x (20 single leg hikes. Laying on stomach, prop hips up with foam roller, bring foot close to butt, raise foot to the sky while concentrating on activating the gluteus maximus) gluteus maximus activated
  • 2 x (40 single leg lifts. Place back against wall, bend lower leg at 90 degrees and place foot firmly against wall. Point toes of top leg towards ceiling and raise leg along the wall.) gluteus medius activated
  • 3 x (15 declined situps) upper/mid abs activated
  • 3 x (15 inclined leg raises) lower abs activated
  • 3 x (15 straight leg deadlifts, 40lb barbell) lower back activated
  • 3 x (15 pushups, push up bars) chest/biceps/triceps activated

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