Blue Star Core Circuit B
This program is a 4-station circuit. Each circuit has two exercises. Perform each exercise for 45 seconds with no rest before moving to the second exercise. You have 15 seconds to move to the next station. Please rest at least 2 minutes at the end of the circuit before starting again. Complete circuit 1-3 times.
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 Squat and Press with medicine ball1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position medicine ball to ear level. 3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position and repeat. Trainer’s comments: Unlike illustration, keep knees inline with feet. |
 Glute Drop1) Assume back lying position on ball. Place hands at sides with palms down on floor. 2) Start position: Hips are close to the floor with your knees bent. 3) Raise hips off floor by pressing heels into floor. 4) Return to start position. Trainer’s comments: |
 Pushup prone on stability ball1. Start by lying down on a stability ball under your hips and placing your hands on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique. Trainer’s comments: |
 Prone Knee Tucks on Ball1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position. 2. Drive your knees in towards your chest bringing the ball with you. 3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body. Trainer’s comments: |
 Medicine Ball Lunge1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. Take medicine ball during this movement and press the ball over your head. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer’s comments: |
 Standing Reverse Wood Chop with Med Ball1. Start by holding a medicine ball at knee level in a semi-squat position. 2. Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms fairly straight during this movement. 3. Return to the starting position and repeat for prescribed repetitions. 4. Repeat with the other side. Trainer’s comments: |
 Low Back Extension1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball placement should be at abdominal to lower chest region. 3) With hands on chest, raise trunk 4-8 inches. 4) Lower to start position. 5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. |
 Reverse Hyper on Ball and Bench1) Start position: Lie face down on bench with hips and legs off ball. Grasp underside of bench or grasp handles (if applicable). With knees slightly bent, raise legs to parallel with the floor. 2) Return to start position. 3) Remember to keep head and back straight in a neutral position throughout movement - hyperextension may cause injury. To decrease intensity, bend knees to 90° and perform movement. Trainer’s comments: |
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