The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Circle Band Core Progression

Written by
Sue Beckham, PhD
Posted in
Fit Tips

Monday, May 16, 2016

Circle bands aren’t just for lower body strength training. Learn to use the circle band to create functional exercise progressions that challenge the whole body, including the core.

Static Overhead Reach with Crunch
Begin in a supine position with the legs together and circle band around the wrists. With the arms extended and centered over the hips, keep the wrists apart to keep tension on the circle band. Pull the arms overhead and slightly to the left. Keep the elbows in soft extension and core stable as the arms move overhead. Return to the starting position and perform the same movement but pulling the arms overhead and slightly to the right side. After returning the arms to the starting position, perform a crunch while simultaneously moving the arms overhead. Curl up until the shoulder blades clear the floor while keeping the lower back on the floor throughout the movement. Repeat this sequence.

Static Lunge with Multiplanar Reach
Begin in a static lunge position with the left leg in front with a 90 degree angle at the hip and knee. With the circle band around the wrists as in the previous exercise, place the arms in front of the right thigh, keeping tension on the circle band. Pull the shoulders down and back, keeping the spine in a neutral position. With the elbows in soft extension, pull the arms overhead and slightly to the left side while keeping the core stable. Return to the starting position. Bring the arms up to shoulder level and rotate to the right side and back to center, controlling the speed of movement. Return to the start position and repeat. After performing a set with the left leg forward, repeat on the other side by placing the right leg in the forward position and pull the arms overhead and slightly to the right side. After returning to the start position, bring the extended arms to shoulder level and rotate to the left side and back. Return to the start position and repeat.

Dynamic Lunge with Multiplanar Reach
Begin in a standing position with the circle band around the wrists and hands apart and in front of the hips. Perform a reverse lunge stepping back with the right leg. Keep the knee of the front (left) leg over the ankle. As you lunge back, hinge from the hips and lightly touch the finger tips to the floor in front of the right leg while keeping the shoulder blades down and back. As you return to the standing position, move the arms overhead and slightly to the left side of the body. Next, step back into a reverse lunge with the left leg while hinging from the hips and lightly touching the finger tips to the floor in front of the left leg. As you return to the standing position, move the arms overhead and slightly to the right side of the body. Repeat, alternating sides.

Discover more great functional exercises for the core and how to progress them when you register for The Cooper Institute Functional Fitness Training course.