Queenax™ of the Week: AMT® Movement Prep Circuit

Workouts

Queenax™ of the Week: AMT® Movement Prep Circuit

Oftentimes we rush through our warm-up exercises in favour of the more intense phases of our workouts. However, taking the time to prepare your body for exercise will get you better results during your training session. A proper movement preparation set will gradually elevate heart rate, stimulate your neuromuscular system, increase circulation, reduce injury risk, and mentally prepare you for exercise.

If you prefer to hop on your favourite cardio equipment before heading to the strength or functional fitness floor, try this 10 minute AMT movement preparation circuit to get you ready for the Queenax workout of your choice. If you’re looking for a training challenge, we recommend trying one of these Queenax metabolic workouts from previous weeks:


Movement Prep Circuit

Active Glute Stretch

 

  1. Step up on the AMT platform and hold the handrails.
  2. Cross one ankle on top of opposite knee and sink down into a stretch.
  3. Hold for 2 seconds, rest for 1 second, and then repeat 10 times.
  4. Perform on both sides.

Active Calf Stretch

 

  1. Step up on the AMT platform and hold the handrails.
  2. Offset feet and drop back heel toward the floor.
  3. Hold for 2 seconds, rest for 1 second, and then repeat 10 times.
  4. Perform on both sides.

Active Quad Stretch

 

  1. Step up on the AMT platform and set one hand on the handrail for balance.
  2. Grab top of foot, bend knee, and gently pull until tension is felt. Lean forward to intensify the stretch.
  3. Keep knees close together, and avoid elevating shoulders.
  4. Hold for 2 seconds, rest for 1 second, and then repeat on opposite leg.
  5. Alternate 10 stretches per side.

Balance Pedals with Leg Drop

  1. Stand on AMT with pedals level and arms crossed. Avoid locking knees.
  2. Once balance is achieved, drop one pedal and hold at bottom for 2 seconds.
  3. Keeping arms crossed, push down into raised pedal and return pedals to level position. If needed, hold on to handrails for assistance.
  4. Repeat on opposite side.
  5. Perform 5 reps per side.

Pedal Slide

 

  1. Stand on AMT with pedals level and arms crossed. Avoid locking knees.
  2. Keeping pedals level, slide one pedal forward and hold at your maximum extension. If pedals drop, return to starting position and try again. Use handrails for balance if needed.
  3. Repeat on opposite side.
  4. Perform 5 reps per side.

Balance Squat

 

  1. Stand on AMT with pedals level and arms crossed. Avoid locking knees.
  2. Squat down, keeping chest up and pedals level.
  3. Perform 2 sets of 15 reps.

Angled Push-Up

 

  1. Stand behind AMT with feet on floor and hands on handrails.
  2. Complete angled push-ups, maintaining neutral spine.
  3. Perform 2 sets of 15 reps.

Hands Free Jogging on AMT

 

  1. Hit Quick Start and find a comfortable jogging stride with hands on moving handles. Select a range of motion between 20-28 inches on a touchscreen console, or in the “yellow zone” if you have an LED console with the swinging Stride Dial.
  2. Once you find your rhythm, let go of the handles and jog for 1 minute.

 

Author Information

Erica Tillinghast
Erica Tillinghast's picture

Erica Tillinghast is the Global Education Manager for Precor. Over the last 15 years Erica has worked as a personal trainer, group fitness instructor, performing artist, product developer, and master coach.  Erica specializes in fitness product education, business development, network building and curriculum design. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to more than 20 continuing education courses adopted on six continents. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, 3D MAPS, and an NASM Group Personal Training Specialist.

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