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Barbell and Body Weight Circuit

If you haven’t used a barbell yet, it’s time to do so! Here’s a nice way to get aquainted.

WORK IT WEDNESDAY WILL FEATURE A NEW WORKOUT FOR YOU EVERY WEEK, ESPECIALLY BENEFICIAL FOR OUR DANCERS!

The barbell is a piece of equipment many are a bit hesitant to work with. This is just a gentle introduction to it. The first exercise can be done with dumbbells or kettlebell as well. For this we just did all three exercises in a row, increasing weight on the RDL fto make 10 challenging and max reps on the other two. Then about 30-60 sec rest, and repeat 3-4 times.

  • BB RDL: We’re working your hips, lower back, hamstring, & grip in this move! Focus on quality over range of motion. Start with slight bend in your knees & then hold them there. Slowly hinge at your hip to let the bar slide down close to your shins. If back starts to round, stop, and return to top. As you get comfortable you may find you can increase the range or weight.
  • Inverted Row: Another great move works the upper back, glutes, and grip. Just hang underneath a bar with your grip a bit wider than shoulder width, brace your core & glutes, then pull your chest to the bar. Pause & repeat. To increase ease, bend knees & keep feet flat, or bring feet closer to the bar so you are at more of an incline.
  • Incline Push-up: Having good control of your body is important, thus why we like to include push-ups. This is a better way to learn than doing them from your knees. The closer you move your feet towards the bar (or the higher the bar), the easier it is. Only go down as low as able to keep a great plank position.

Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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