by Jeff Groh, Precor Master Coach, ACE Medical Exercise Specialist, ACSM Certified Exercise Physiologist and Gray Institute Fellow

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This four station performance circuit challenges human movement by alternating between stable and unstable environments using the Queenax™ movement category system. These movements challenge dynamic body control, functional strength and endurance and overall kinesthetic confidence.

The Movement Challenge

• Complete the first round of each station for the recommended time or reps before resting. Repeat the process for rounds two and three.
• Focus on control, balance and synergy during the unstable stations (Strong++™ and Superfunctional™).
• Focus on strength and power during the stable environments (Wall Bars and Mobile Parallels).
• Progress your stations by adding time, reps, speed or balance until you reach volitional fatigue without compensations in form.

Stable: Station 1

Queenax Wall Bars

• Round 1: Spider Squats
  • 60 seconds or 30-50 reps
  • Add speed and keep spine in neutral zone
• Round 2: Unilateral Upper Extremity Spider Squats
  • Alternate hands between each rep for 60 seconds or more
  • Anti-Rotation: Resist rotational movement in teh spine by keeping the chest facing forward throughout
• Round 3: Alternating Unilateral Upper Extremity Spider Squats w/ Rotational Reach
  • Alternate hands between each rep for 60 seconds or more
  • Drive upper body rotation during each reach rep and vary your grip from palm down to palm up

Exercises demonstrated from left to right:

Unstable: Station 2

Queenax Strong++

• Round 1: 360° Top Down Sling in Single Leg Stance
  • 5-10 repetitions in each direction (front, back and both sides). Rely less and less on the back foot.
  • Maintain flat wrists and use the entire kinetic chain in a bowing-like motion.
  • Repeat all four reaches with opposite foot forward or in single leg balance.

• Round 2: Single Leg Balance and Opposite Side Row with Rotation at Knee Height
  • 20-30 repetitions per side
  • Load the front hip during hte forward reach and maintain good knee alignment over hte foot. Stand tall between each reach.
  • Point forward foot directly forward or slightly turned into the pulley.

• Round 3: Single Leg Balance and Bilateral Ys & Flys
  • 30 seconds per foot facing pulleys for Ys
  • 30 seconds per foot facing away from the pulleys for Flys
  • Add angle variations to amplify the movement

Stable: Station 3

Queenax Mobile Parallels

• Round 1: Frontal Plane Hanging Swing
  • 30-60 seconds or until fatigued
  • Maintain control in the scapula and abdominals
• Round 2: Bilateral Jump and Hold
  • 10-20 reps
  • Use upper and lower body combined to accomplish the movement
  • Start with Mobile Parallels at chest height and progress to overhead once confidence is acheived.
  • Land soft and controlled.
• Round 3: Asymmetrical Pull-ups or Jump Assisted
  • 10+ repetitions of Asymmetrical Pull-Ups or 30 seconds jump-assisted per side
  • Switch Mobile Parallel heights between sets
  • Maintain abdominal and shoulder control throughout each set
  • Place feet on wall bars for extra assistance if not hopping

Exercises demonstrated from left to right:

Unstable: Station 4

Queenax Superfunctional

• Round 1: Extended Front Squat (Lever Change)
  • 10-20 repetitions, slow and controlled
  • Start in a tuck position with the Superfunctional bar at chest
  • Maintain absolute trunk control as you push through the hips and then extend the bar out overhead

• Round 2: Drop Ins
  • 10-20 repetitions or until fatigued
  • Start with feet below anchor point and progress feet back as movement confidence builds
  • Maintain neutral spine as you drop into a push-up position
  • Note: This movement requires advanced control and grip strength

• Round 3: Unilateral Hand Plank with Opposite Hand Rotational Reach
  • 10-20 rotational reaches per side
  • Maintain strict trunk and shoulder control throughout the set
  • Start this movement in an upright stance and progress by positioning the feet back or moving bar toward a more horizontal position

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