Low Affect Full Physique Energy

Equipment: weighted objects (dumbbells, water bottles, jugs or other), optional elevated surface
Format: 3-4 rounds of each circuit for prescribed time/reps.

Circuit 1 (4 rounds):

Down Dog Reach to Push-up to Plank (8-10)

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
• Remaining in downdog, reach your right hand back to touch your left toes, replant your right hand and shift your body back to a momentary plank.
• Send your hips back up into a downdog, reach your left hand back to touch your right toes, then replant your left hand beside your right.
• With both hands planted back on the mat, shift yourself back into a tall plank position.
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Press yourself back up to a tall plank and repeat the sequence for your max reps.
• MOD: Drop your knees to the mat for the pushup portion of the sequence or perform the whole sequence with your hands placed on an elevated surface.

Staggered Deadlift to Lunge Squat (8-12 each side)

• Begin by standing with your feet staggered at hip-width distance, right foot in front, left in back.
• Hold a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall), and keep about 80% of your weight in the front foot.
• Maintaining square hips to the wall in front of you, push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your right knee and keeping the weighted objects close to your shins.
• Drive through your entire front foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Shift your weight in your staggered legs so that it’s more evenly distributed through both legs, and maintain square hips as you bend both legs to 90 degrees into a lunge position. Be mindful of keeping your torso upright, core braced and don’t let your back bent knee touch the mat.
• Drive through your front heel to come back up to standing, shift your weight back primarily on your front foot to repeat the staggered deadlift.
• Repeat this sequence for max rep range then switch sides.

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Circuit 2 (3 rounds):

Military Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
• Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
• Lower the weights back to the starting position with control.
• Repeat for your max reps.

Reverse Lunge to Curtsy Lunge (both on one leg, both on the other leg) (8-12 each side)

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand.
• Step your right foot behind you, bending both knees into a reverse lunge, maintaining hip distance feet, and upright posture.
• Drive through your front foot to come back up to standing and briefly step your right foot back to meet your left.
• Then step your right foot back behind you and over to the left as your left knee bends (your right knee will line up behind your left heel).
• Bend both knees to lower down into your curtsy lunge position, ensuring that your chest remains upright and your front knee does not shoot out past your toes.
• Drive through your front foot to come back up to standing and briefly step your right foot back to meet your left.
• Repeat this sequence for your max reps on one side, then switch sides.
• MOD: Perform this sequence with bodyweight only and/or hold on to the back of a chair or wall to assist with balance throughout this sequence.

Finisher:

Squat to Press (1:00)

• Begin standing with your feet about hip distance apart, your shoulders back and down (as if they were against a wall) while holding weighted objects at your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• Repeat for allotted time.
• MOD: Use an elevated surface like a couch, chair, ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.