Name: Playbook - Danielle Gray - Balance Mega Circuit
Uploaded: 2023-11-26T05:05:39.096Z
Duration: 30 min
Description: Balance Mega Circuit

Take your time with this workout and concentrate on form, stability & control. If you rush through balance, you will be wasting your time. This workout is sure to help decrease your chances of injury and increase your confidence over time.

Complete this circuit twice first to activate your core before moving on to the more dynamic balance exercises.

Dead Bug Tension Extensions

Beast Alternating Foot Taps

Start on your hands and knees. Elevate one arm and the opposite leg at the same time. Bring your elbow to touch the front of your knee and extend back out. Slowly return them to the starting position. Repeat on opposite side. 

Reps are total

Bird Dog with Elbow Touch

Standing Bicycles

Start in a high plank with knees apart, control your lower down to a forearm plank keeping your hips still. Place your hand where your elbow was and push back up to a high plank keeping your hips still. 

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Reps are total, alternate each rep

Plank Push Ups

Core Activation Circuit

Complete this after activating your core to get the most out of these exercises. Do your best and modify as needed.

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Reps are total

Russian Twists

Put something in front of you as a target to reach for as you lift your back leg into a SL deadlift. When you squeeze your glutes to come back up, drive that back leg up into your chest and skip as high as you can. This will challenge your power and your balance at the same time! 

Modifications: 
- SL DL only 
- Bilateral Deadlift 

Progressions: 
- SL DL to Power Skip to SL Tuck Jump

Reps are total

SL Deadlift to Power Skip

Keep the legs straight and locked out. You can hang your heels off of a curb, a ledge, a box, or elevated surface if you please. If you do, make sure you go through full range of motion where you feel a stretch at the bottom. Every lift, feel your heels trying to get above your middle toes. No sickling!

Calf Raises

Stand against a wall and bring your toe to your knee. Shoulders down and press your arms back into the wall. Keeping your bottom leg straight and your low back away from the wall, extend your bent leg as straight as you can. 

Modifications:
- Wall Marches

Reps are per side

Wall Passé Extensions

Stand on one leg, as you squat down, bring the hovering leg behind you towards the floor. Let the knee tap, don't rest, and stand back up. 

Modifications:
- Elevate the surface behind (pillow, box, book)
- SL Box Squat

Progressions:
- SL Supported Pistol Squat
- Pistol Squat

Reps are per side

Balance Mega Circuit

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