I remember ten years ago, yep, it was one of the FIRST big certifications I attended. I was nervous and excited at the same time. The information seem to be cutting edge and a lot of the terms seemed almost over my head!

I got through it though, and was so excited to start working with my clients the next week. I felt as thoughI had learned EVERYTHING about training! I had been doing it all wrong and that this past week I learned the right system. Heck, I was lucky I hadn’t hurt someone with the “dangerous” things I was doing before!

What happened? Within the week I had bored not only myself, but my clients to the point where they said to me “I liked what we were doing before more, why can’t we do that?” Not only did I hate training, but I was on the verge of losing my clients.

That was a big moment that motivated me to find other means of providing people a combination of what they want and what they need. Through the years I have experimented with a lot of different strategies, and that is when I came up with a simple circuit I really like.

You see some coaches will scare you into doing their program because they will show you some things you are bad at. Little do the people know that the nervous system is a pretty incredible thing and if we just give it a little nudge we can do cool things really fast like improve flexibility, stability, and strength.

The circuit below does just that and here is how.

Shoulder to Shoulder Press with Reverse Lunge: Dynamic stretches the hip flexors, turns on the lateral muscles of the body, causes purposeful rooting that will stimulate activation through the trunk and posterior chain.

Overhead Chops: Great dynamic stretch to the hamstrings, triceps, shoulders, and thoracic spine. Wakes up the glutes, hamstrings, low back, and opens the areas that are usually shut down from every day work.

Zercher Band Shuffles: A cool little trick of attaching a strength band as now we can work on lateral activation of the body (glute medius) to help stabilize the hips and put the work in the right places. As well, we can challenge the isometric strength of the upper body and trunk.

Half Moon Snatches: The pivoting action works as a mobilization almost of the hip, giving more freedom of movement to this area while we jack up the back side of the body.

Around the Worlds: Again working on rotational muscles of the body as well as opening up the thoracic spine. Measure how far your arms can move overhead before and after!

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