Mastering bodyweight circuits like a Jedi

Last week I wrote about programming in the time of coronavirus, with a focus on athletes that had access to at least limited equipment. This week on Instagram I have been posting videos of the general strength circuits I have given athletes that have no training equipment. The objective of each circuit is to cover the lower body, upper body, core, as well as all three planes of movement (sagittal, frontal, and transverse). I learned these from my college coach Glenn McAtee and find them just as useful nearly two decades later.

Each of the circuits is named after a Jedi and progresses in difficulty from novice Rey to master Yoda. I recommend that most of my athletes start out with three circuits of Rey, moving from one exercise to the next with no rest. They then get three minutes rest between sets. If this is too easy, they proceed to the next level the following week. If it is a sufficient challenge, they can stay at the same level but add another set. Each week continues to progress in this fashion. To increase difficulty even more, of course you can add a med ball, kettlebell, or dumbbells if you have them.

Jedi Level 1: Rey

 

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Jedi Level 2: Kenobi

 

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Jedi Level 3: Skywalker

 

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Jedi Level 4: Yoda

  • Bottom, half way up, bottom, top squats x 10
  • Exchange Push-ups with clap x 10
  • V-ups with hold x 10
  • Modified Floor Kips x 10
  • Lateral Low Walks x 10 steps each side
  • Exchange Push-ups with clap x 10
  • Supine Windshield Wipers x 10 each side
  • Pelvis Raises with legs extended and supported x 10

 

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