Queenax™ of the Week: Superfunctional™ Mirror Circuit

Workouts

Queenax™ of the Week: Superfunctional™ Mirror Circuit

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Grab a training partner for this Queenax™ of the Week workout. Research has shown that training with a partner can increase intensity, add accountability and boost results. Mirroring and reactive movements are the primary focus throughout this Superfunctional™ circuit.

What is Mirroring?

Mirroring is a follow-the-leader training concept where one person leads and the other follows, mimicking each movement as if looking into a mirror. The "leader" can move at different tempos with varying ranges of motion which will challenge predictability while providing an added fun factor to your workout. Here are some general guidelines on how to mirror:

  • Stand across from your training partner
  • Use identical training tools that are an appropriate weight/setting for each partner
  • Be aware of special considerations and allow adequate room for each movement pattern

What are Reactive Movements?

Reactive training challenges your reaction and cognitive reflexes during a workout. Similar to mirroring, you will work with your partner for each movement, but rather than moving to reflect their movements exactly, the focus is more on working together to coordinate movement through space. For example, when performing the Superfunctional swing, one partner will swing forward and their training partner will begin when the other has transitioned into the backward swinging motion. Here are some general guidelines for reactive movement: 

  • Be aware of your training space 
  • Coordinate movement with your partner for safety to avoid compromising training space and the ability to move fully through full range of motion
  • Adapt your movement as you react to the movement of your partner

Workout Guidelines

Set up two Superfunctionals on training stations directly across from one another. Once you have your partner and your Superfunctional bars in place, begin the circuit facing toward the inside of the Queenax frame and your partner.

Equipment Needs

Superfunctional™  

Training Description

  • 60 seconds per movement.
  • 10-15 seconds rest between movements.
  • Perform entire set of movements 2-3 times. Rest 2-3 minutes between sets.
  • This workout is divided into 3 sets, each with the bar at a different training height. Adjust the bar height between sets.

Movements

Set 1: Place Superfunctional bar at level 8

1. Superfunctional Cross Over Sit-Up  

Movement Consideration: Mirroring 

  • Set bar at knee level.
  • Lie supine on floor with arms extended.
  • Move backward to increase tension on straps.
  • Perform a sit-up using the bar for balance throughout the movement.
  • Bring opposite arm to opposite leg at end of range of motion, mirroring your partner. 
  • Do not use bar to pull body up.

2. Superfunctional Seated Jump Squat 

Movement Consideration: Mirroring 

  • Set bar height at lowest level.
  • Sit on the bar with straight legs and hold on to straps for balance.
  • Bend knees and lower into seated squat.
  • Push off into jump, mirroring your partner. For an added twist, the "leader" can vary landing style (wide, narrow, single leg, etc.).
  • Focus on soft landing and repeat.

3. Superfunctional Push-Up

Movement Consideration: Reactive 

  • Set bar at level 8. 
  • With straight arms, lift into a plank position. 
  • Bend elbows to perform a push-up, minimizing movement of the bar. 
  • Coordinate with your partner to alternate the phases of movement- hold a plank while your partner moves into a push. 

Set 2: Place Superfunctional bar at level 9

1. Superfunctional Single Leg Front/Back Taps 

Movement Consideration: Mirroring 

  • Set bar at level lowest level. 
  • Stand on the bar with a single leg. 
  • Lift leg and reach down to tap ground in front of bar. 
  • Lift foot back to center and then tap down behind the bar. 
  • Keep knees in line with toes while mirroring your partner through forward and back taps. 
  • Challenge your training partner by increasing your range of motion.

2. Superfunctional Lateral Lunge

Movement Consideration: Reactive

  • Set bar at level lowest level. 
  • Set foot on bar at slight angle for grip. 
  • Push bar laterally while bending opposite leg. 
  • Alternate movements with your partner reacting to one another throughout. 
  • Challenge your partner by varying speed of movement and range of motion.

3. Superfunctional Suspended Squat 

Movement Consideration: Mirroring 

  • Set bar at level lowest level. 
  • Stand on bar and hold on to straps lightly. 
  • Position elbows at or slightly below shoulder height 
  • Lower into a squat, keeping knees in line with toes and allowing feet to tip forward slightly while mirroring your partner. 

Set 3: Place Superfunctional bar at level 0-2                                                                                                                                          

1. Superfunctional Hanging Crunch 

Movement Consideration: Mirroring

  • Set bar at overhead height. 
  • With straight arms, lift legs off ground. 
  • Pull knees to chest and return to starting position, mirroring your training partner. 

2. Superfunctional Swing Back 

Movement Consideration: Reactive

  • Set bar at overhead height. 
  • Step back until the straps are tight and arms are straight. 
  • Bend the knees and run under the bar, keeping arms straight. 
  • At the end of range of motion, lift legs and swing back to standing position. 
  • Coordinate this movement with your partner, alternating.

3. Superfunctional Jump Assisted Pull-Up

Movement Consideration: Mirroring

  • Set bar at overhead height. 
  • Grip bar and set hands wide on bar. 
  • Jump to assist the pull-up, keeping shoulders down throughout movement. 
  • Slowly lower body to ground and repeat, mirroring your partner. 

Return to Coaching Center 

Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

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