Exercise Program - Circuit-based - Part A

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 A

  1. Ball slam. Pick up ball and raise above your head, go onto tip toes and the throw ball to the ground.
  2. Bench press. Lie on bench press machine. Grip bar with hands shoulder width apart. Lower weighted bar to chest and then push away to straighten arms.
  3. Goblet squat. Hold weight in hands as if holding a large goblet. Bend legs with knees coming over toes. Feet should be shoulder width apart and you should feel it in your core.
Ball slam
Bench press
Goblet squat

Superset B

  1. Triceps pull. Feeder pulley at the top of the machine. Back straight one leg forward and brace through core muscles. Pull cable rope to straighten arms. Halfway through swap to the other leg forward.
  2. Tummy ball curl. Hold medicine ball in hands and bring arms and legs up into flexed position. Bring head off ground and engage core muscles. To release drop arms and legs back down.
  3. Lat pull down. Sit on lat pull down machine. Place hands on bar at shoulder width apart and pull to chest in front of head.
Triceps pull
Tummy ball curl
Lat pull down

Superset C

  1. Woodchopper. Feet shoulder width apart and keep pelvis facing forward. Cable feeder at shoulder height. Grip with both hands and pull to rotate. Engage core muscles and reverse to do both sides.
  2. Quad extension. Sit on leg extension machine and straighten legs slowly then let them flex back down to the start position.
  3. Flat bench tummy pull. Place cable feeder at mid-level. Hold rope in hands and bring arms and legs up into flexed position. Bring head off bench and engage core. To release drop arms and legs back down.
Woodchopper
Quad extension
Flat bench tummy pull

Also see: Circuit-based Exercise Program - Part B

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.