Special Circuits

TBA

Run Efficiency Circuits

No or only simple equipment

Use these to build run specific fitness, if you need to stay off feet for injury or training load reasons.

Guidelines

  • 1 round = 8 x 16sec work /4-6sec rest (about 2min40sec)
  • use 2-5 rounds with 60sec rest

Exercises

  • Wall slide hip lock variations
  • Sugimotos
  • Wall spindle variations
  • Arms swing – Giant Swings
  • Foot on box hip rolls
  • Stick Overhead Skip Overs
  • Dead fish rolls
print circuit

Aquabag Flow Circuits

aquabags

Use exercises from the Aquabag FLOW section. Movements are at controlled speed, but with perfect technique.

Guidelines

  • 1 round = 8 x 16sec work /4-6sec rest (about 2min40sec)
  • use 2-5 rounds with 60sec rest

Exercises

  • AB Rainbow
  • AB walk and chop
  • AB lunge and rotate
  • AB crunch and punch
  • AB good morning rotations from wall
  • AB breakdown rips-rotations (control speed)

Aquqbag Power Circuits

HIGH Intensity Aquabag Power Circuits!!

Can be focused on:

  • speed
  • agility
  • breakdown
  • reload

Or you can combine all elements.

Guidelines

  • 1 round = 8 x 10sec work /6sec rest (about 2min)
  • use 2-5 rounds with 60sec rest

Exercises

  • AB 1-2-3-3s
  • AB Breakdown rips
  • AB snatch to HL (do R then L for time period)
  • AB High-Low 1-2 patterns (do R then L for time period)
  • AB Squat-Rotate-Jump-Reset
  • AB Rainbows
  • AB Lateral 1-2-3-4-5
  • reload 4m squares (reload on each corner)