Queenax™ of the Week: Queenax Functional Circuit

Workouts

Queenax™ of the Week: Queenax Functional Circuit

You may also like Queenax™ of the Week: Movement Performance Circuit

Try 3 rounds of this Functional Circuit for a total body power, strength and core workout.

Tips for Success
 

  • Make sure you’re fully warmed up before starting this workout.
  • Complete the circuit 3 times.
  • Minimize rest time between movements.
  • Rest 3-5 minutes between circuits.
  • If a specific training tool is not available on your Queenax configuration, select a complimentary exercise as a substitute.

The Workout

 

The Movements

20 Box Jumps with the Plyometric Platform

  • Adjust platform height.
  • Face platform and step up on to it.
  • Step down from platform and repeat.

1 Monkey Bar Pass

  • Move across the monkey bars, reaching from bar to bar with alternating arms.

20 Medicine Ball Passes

  • Stand three to four feet from the rebounder, facing forward.
  • Bend knees to load lower body.
  • Start with ball at chest height.
  • Explosively throw the ball toward the rebounder.
  • Keep eyes on ball, catch, and repeat movement.

20 Superfunctional Jumping Pull-Ups

  • Set bar at high or overhead height.
  • Grip bar and set hands wide on bar.
  • Jump to assist the pull-up, keeping shoulder down throughout the movement.
  • Slowly lower body and repeat.

15 Wall Bar Push-Ups

  • Set hands on ground and position feet in Wall Bars at elbow height. Increase the challenge by elevating foot position.
  • Lower into a push-up.

20 Alternating Strong++ Torso Rotations

  • Begin with arms extended, upper body in rotation toward frame.
  • Move arms away from frame, rotating from waist.
  • Control movement back to starting position with arms extended, driving from the core.
  • Turn around and repeat on opposite side.

 

Return to Coaching Centre