Exercise Program - Circuit-based - Part B

Author: Nick Karuna

At Matakana Osteopaths we regularly develop individualised programs for our clients. The main purpose of this article is a quick visual reference. It can be hard to remember a new program. Our circuit-based approach consists of a series of supersets each containing 3 exercises, which target the upper, lower and core. Each exercise has 3 sets of 10 reps in total.

Always Remember: before exercise - warm up! After exercise - stretch down!

Superset D

  1. Lat pull down, Force bar. Sit on later pull down machine but change bar to Force bar. Place hands on bar at shoulder width apart and pull to chest in front of head. In subsequent sets alter grip position on bar.
  2. Inclined bench tummy pull. Put split bench up 2 notches to incline. Place cable feeder at highest level. Hold rope in hands and bring arms and legs up into flexed position. Bring head off bench and engage tummy. To release drop arms and legs back down.
  3. Bent over row. Feet shoulder width apart with knees bent. Straight back then lift bar to chest at stomach level. Return to floor position.
Lat pull down, Force bar
Inclined bench tummy pull
Bent over row

Superset E

  1. Leg press. Sit in machine with feet at shoulder width apart, toes straight ahead. Push weight cart away from body by straightening legs. Do not lock out knees. Return to legs bent position and repeat. At the end use safety handle to exit machine.
  2. Pelvic raise. Place bar across front of pelvis on pubic bone. Lift pelvis off the ground and tension gluts at the end of range of motion. Lower pelvis to complete exercise.
  3. Shoulder pull down. Put bent silver bar on cable pull machine, with cable feeder at top level. Feet shoulder width apart, bent knees and straight back. Pull bar down to thighs keeping arms straight. To release allow arms to raise up again.
Leg press
Pelvic raise
Shoulder pull down

Superset F

  1. Seated row. Sit in machine and pull back on handles. Pull back hands to shoulder level with a straight back and then slowly release by allowing arms to lengthen.
  2. Quad / Leg extension. Sit in machine and adjust so it is comfortable. Extend legs so that leg straightens. To release allow legs to bend at the knee.
  3. Biceps curl. Find appropriate weight on bar. Stand with feet shoulder width apart. Bend arms to lift weight to chest. Keep back straight. To release, allow arms to lengthen out again.
Seated row
Quad / Leg extension
Biceps curl

Also see: Circuit-based Exercise Program - Part A

Check our availablity and book yourself an appointment online, or feel free to get in contact with us directly and we can find a time that suits you. Leading osteopathic providers in the Warkworth area. Matakana Osteopaths, inside the Cinema Complex, 2 Matakana Valley Road, 0985. Ph: 027 571 5799.