Queenax™ of the Week: Core Boost #2

Workouts

Queenax™ of the Week: Core Boost #2

You may also like Queenax™ of the Week: Lower Body Boost

With Queenax™, the entire training structure is your playground! Get more out of your workouts by utilizing different training tools that challenge your neuromuscular system and heighten the fun factor in your training. This week’s circuit-style core workout is performed with training tools found on a Queenax Corner unit. However, it can easily be completed on larger configurations as well.

For this workout, perform each movement for 45 seconds back-to-back with limited rest between exercises. Rest for 1-2 minutes after the first circuit and repeat 1-2 more times.  

Torso Trainer: Squat with Rotation

  1. Begin in a rotated squat position with both hands on the bar at shoulder height.
  2. Straighten the legs and press the arms away from the chest in full extension.
  3. Return to the squatting position, lowering the bar toward the opposite shoulder with slight rotation.

Superfunctional: Extended Front Squat

  1. Set the bar low at level 8 or 9.
  2. Lean forward and squat down on toes, applying downward pressure into the bar. Keep shoulders down and elbows bent at sides.
  3. Push up into an angled plank with arms straight. Do not extended arms past your ears.
  4. Bend knees, maintain pressure on bar and lower into starting position.

Suspension Abs: Hanging Rotation

  1. With arms in sleeves, lift both knees toward the chest in full suspension.
  2. Rotate lower body to the left.
  3. Rotate back to center.
  4. Turn the lower body to the right.
  5. Return to center.

Wall Bar: Spider Push-Up

  1. Set hands on ground and position feet in Wall Bars at elbow height.
  2. Rotate hip, bringing knee up toward chest. Knee points away from body.
  3. As knee draws toward chest, perform a push-up.
  4. Return to starting position.

Superfunctional™: Standing Obliques

  1. Set bar at head level.
  2. Step away from the anchor point so SF straps are angled.
  3. In a split stance directly under the training bar, position hands close to the head in center of bar.
  4. Drive hips away from anchor, keeping hands close to head.
  5. Drive hips back to return to starting position.

Return to Coaching Center

Author Information

Guest (not verified)