Cardio Construction
Following is a list of modules and module arrangements for a cardiovascular circuit training program. Each module has a bunch of exercises available for it found in the following large table. Remember to keep the exercises at a low intensity and keep your heart rate around 70-75% of your max heart rate
Module Construction
Pick 2-3 Exercises perform 3-4 Sets for prehab and 8-10 sets for Active Recovery
Upper Body Prehab Cuff
Upper Body Prehab Scapular Stabilizers
Upper Body Active Recovery *Pick Global Exercises
Lower Body Prehab Glute
Lower Body Prehab VMO
Lower Body Prehab Spinal Floss
Lower Body Active Recovery *Pick Global Exercises
Core
Dynamic Flexibility
Upper Body Workout
Core x 3-4 Sets
Core and Lower Active Recovery x 8-10 Sets
Upper Prehab Scap Stabilization/Dynamic Flexibility x 3-4 Sets 3-4 Exercises
Workout
Upper Prehab Cuff Training x 3-4 Sets
Lower Body Workout
Core x 3-4 Sets
Core and Upper Active Recovery x 8-10 Sets
Lower Prehab Glute, Dynamic Flexibility x 3-4 Sets of 3-4 Exercises
Workout
Lower Prehab VMO x 3-4 Sets
Active Recovery
Core x3-4 Sets
Upper Active Recovery x 8-10 Sets
Lower Active Recovery x 8-10 Sets
Dynamic Flexibility x 3-4 Sets
Upper Body
Bent over lateral
Low Pulley External Rotation
Dip Shrug
Scap Push Up
Wood Chops
Push Up
Black Burn
Push Up Plus
Poor Man’s Shoulder Horn,
90 degree external rotation,
Side Lying External Rotation,
Empty Cans
Pro-Sup Skull Crusher
Incline Front Raise
Ball I, Y, T, W Circuit,
MB Circle Around Head
MB Press in-out
Hindu Push Ups
DB Clean to Iron Cross
Barbell Cuban Press,
L-Lateral Raise,
Side Lying Dumbbell Abduction to 45°,
Low Pulley External Rotation.
Overhead press,
Overhead triceps extension,
External rotation – only top half,
External rotation – only bottom half
Scapular Wall Slides,
Band Elbow Extensions
Band Elbow Flexions
Band Good-Mornings
Band Reverse-Flyes
Band Shoulder Raise
Band Chest Press
Band Row
Swimmers
DB Clean to Press
DB Clean to Cast
Lower Body
Over-Under
Reverse Lunge with a Twist
Squat to stand
Overhead Squat
Warrior lunge
Step Up
Deadlift
Squat
Squat Around
Jump Squat
Dot Drill
A Skip
B Skip
But Kicker
Mountain Climber
DB Swing
DB Snatch
TKE
Band Leg Curl
Lunge
Side Lunge
Step Up
Side Step Up
1 Leg Squat
Jump Jack
Shuffle Split
Seal Jump
Star Jump
Burpees
Side Shuffle
Carioca
Walking Leg Kick
DB Clean
Core
Dead Bug Twist
Dead Bug Holds
Dead Bug Dynamic
Side hip Thrust
McGill Crunch
Plank
Hip Torso Rotation
Straight Leg Lift
Side Plank
Lying Knee Raise
Windmill
Saxon Bend
Cobra
Dog-Cat
Roll Up
Straight Leg Hold
Hips
Inch Worm
Wood Chops
Birddog 1 leg extension
Contralateral Birddog
Scorpion
Cheetah
Frog Thrust
Ab-Ad Swings
Flex-Ext Swings
Burpee
SL Forward
SL Push Back
Over Under on ball
Gate Swings
Superman
Lazy Superman
Quadraped
Quadraped Circle Forward
Quadraped Circle Backward
Quadraped Lateral
Mini band side step
Hip Corrections
Floor Bridge
1 leg Floor Bridge
1 Leg Floor Bridge Figure 4
Mini band side step
Hip Corrections
Calf Raise
Around the World
Wide out
Knee to armpit
Iron Cross
Module Construction
Pick 2-3 Exercises perform 3-4 Sets for prehab and 8-10 sets for Active Recovery
Upper Body Prehab Cuff
Upper Body Prehab Scapular Stabilizers
Upper Body Active Recovery *Pick Global Exercises
Lower Body Prehab Glute
Lower Body Prehab VMO
Lower Body Prehab Spinal Floss
Lower Body Active Recovery *Pick Global Exercises
Core
Dynamic Flexibility
Upper Body Workout
Core x 3-4 Sets
Core and Lower Active Recovery x 8-10 Sets
Upper Prehab Scap Stabilization/Dynamic Flexibility x 3-4 Sets 3-4 Exercises
Workout
Upper Prehab Cuff Training x 3-4 Sets
Lower Body Workout
Core x 3-4 Sets
Core and Upper Active Recovery x 8-10 Sets
Lower Prehab Glute, Dynamic Flexibility x 3-4 Sets of 3-4 Exercises
Workout
Lower Prehab VMO x 3-4 Sets
Active Recovery
Core x3-4 Sets
Upper Active Recovery x 8-10 Sets
Lower Active Recovery x 8-10 Sets
Dynamic Flexibility x 3-4 Sets
Upper Body
Bent over lateral
Low Pulley External Rotation
Dip Shrug
Scap Push Up
Wood Chops
Push Up
Black Burn
Push Up Plus
Poor Man’s Shoulder Horn,
90 degree external rotation,
Side Lying External Rotation,
Empty Cans
Pro-Sup Skull Crusher
Incline Front Raise
Ball I, Y, T, W Circuit,
MB Circle Around Head
MB Press in-out
Hindu Push Ups
DB Clean to Iron Cross
Barbell Cuban Press,
L-Lateral Raise,
Side Lying Dumbbell Abduction to 45°,
Low Pulley External Rotation.
Overhead press,
Overhead triceps extension,
External rotation – only top half,
External rotation – only bottom half
Scapular Wall Slides,
Band Elbow Extensions
Band Elbow Flexions
Band Good-Mornings
Band Reverse-Flyes
Band Shoulder Raise
Band Chest Press
Band Row
Swimmers
DB Clean to Press
DB Clean to Cast
Lower Body
Over-Under
Reverse Lunge with a Twist
Squat to stand
Overhead Squat
Warrior lunge
Step Up
Deadlift
Squat
Squat Around
Jump Squat
Dot Drill
A Skip
B Skip
But Kicker
Mountain Climber
DB Swing
DB Snatch
TKE
Band Leg Curl
Lunge
Side Lunge
Step Up
Side Step Up
1 Leg Squat
Jump Jack
Shuffle Split
Seal Jump
Star Jump
Burpees
Side Shuffle
Carioca
Walking Leg Kick
DB Clean
Core
Dead Bug Twist
Dead Bug Holds
Dead Bug Dynamic
Side hip Thrust
McGill Crunch
Plank
Hip Torso Rotation
Straight Leg Lift
Side Plank
Lying Knee Raise
Windmill
Saxon Bend
Cobra
Dog-Cat
Roll Up
Straight Leg Hold
Hips
Inch Worm
Wood Chops
Birddog 1 leg extension
Contralateral Birddog
Scorpion
Cheetah
Frog Thrust
Ab-Ad Swings
Flex-Ext Swings
Burpee
SL Forward
SL Push Back
Over Under on ball
Gate Swings
Superman
Lazy Superman
Quadraped
Quadraped Circle Forward
Quadraped Circle Backward
Quadraped Lateral
Mini band side step
Hip Corrections
Floor Bridge
1 leg Floor Bridge
1 Leg Floor Bridge Figure 4
Mini band side step
Hip Corrections
Calf Raise
Around the World
Wide out
Knee to armpit
Iron Cross
posted by Alex at 5:16 PM
5 Comments:
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