You may also like Queenax™ of the Week: Movement Performance Circuit

Try 3 rounds of this Functional Circuit for a total body power, strength and core workout.

Tips for Success
 

• Make sure you’re fully warmed up before starting this workout.
• Complete the circuit 3 times.
• Minimize rest time between movements.
• Rest 3-5 minutes between circuits.
• If a specific training tool is not available on your Queenax configuration, select a complimentary exercise as a substitute.

The Workout

The Movements

20 Box Jumps with the Plyometric Platform

• Adjust platform height.
• Face platform and step up on to it.
• Step down from platform and repeat.

1 Monkey Bar Pass

• Move across the monkey bars, reaching from bar to bar with alternating arms.

20 Medicine Ball Passes

• Stand three to four feet from the rebounder, facing forward.
• Bend knees to load lower body.
• Start with ball at chest height.
• Explosively throw the ball toward the rebounder.
• Keep eyes on ball, catch, and repeat movement.

20 Superfunctional™ Jumping Pull-Ups

• Set bar at high or overhead height.
• Grip bar and set hands wide on bar.
• Jump to assist the pull-up, keeping shoulder down throughout the movement.
• Slowly lower body and repeat.

15 Wall Bar Push-Ups

• Set hands on ground and position feet in Wall Bars at elbow height. Increase the challenge by elevating foot position.
• Lower into a push-up.

20 Alternating Strong++™ Torso Rotations

• Begin with arms extended, upper body in rotation toward frame.
• Move arms away from frame, rotating from waist.
• Control movement back to starting position with arms extended, driving from the core.
• Turn around and repeat on opposite side.

Return to Coaching Center