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Wednesday, June 22, 2011

Version 4 of my Early Morning Core Circuit Workout

Never one to leave good enough alone (version 1, version 2, version 3), I've added in some eccentric calf raises to strengthen my calves. This has come about because of my Achilles injury I sustained in early May, and the shin splints I was experiencing in March/ now I'm making sure it doesn't happen again!

Everything else has stayed the same, I've simply added some more exercises, making this truly into a 40 minute core workout that I perform three times a week at the crack of dawn.
  • 3 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 (40 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
  • 2 x (15 static lunges, alternate forward leg) nearly all leg muscles, emphasis on adductors, quads, hamstrings 
  • 2 x (45 second planks for: chest up, chest down, left arm down, right arm down) abs, obliques, adductors, hamstrings
  •  3 x (15 bridges with exercise ball. Place ball at shoulder blades/neck, feet close together, with butt hanging down tighten abs and glutes to propel your torso upwards so that you are forming a flat bridge) abs, glutes
  • 3 x (15 declined situps, with 4lb medicine ball on chest) 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 (20 pushups, push up bars) chest/biceps/triceps activated
  • 2 x (10 ups, 10 downs. Come up on one foot, shift weight to other leg, drop down on that leg, shift weight to other leg, come up. You are essentially drawing a square with your body by shifting your weight from leg to leg in the up and down motion of the calf raises.) soleus activated

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