Four Drill Finisher for Cardio and Movement Quality: Part I

With CrossFit and high-intensity interval training (HITT) becoming the largest growing trends in fitness, it's important to keep a couple things in mind.

  • There's no debate whether these training methods work towards getting people to their goals. They do. Strength training combined with metabolic conditioning is a surefire road to muscle development and fat-loss.
     
  • Most people aren't ready for this type environment, however. The majority of individuals that participate in CrossFit-like settings lack the movement and aerobic foundations necessary to make this training regimen sustainable.
     
  • Physical therapists love local CrossFit boxes due to the injury prevalence that exists. I'm not speaking for all CrossFit facilities, as there are some that do an excellent job with teaching their clients rather than throwing a rigorous WOD at them regardless of what their technique looks like.

While it may not be the sexiest, most novice trainees will benefit the most from lower-intensity circuits.

Incorporating mobility and basic movement patterns in a continuous circuit, as the video above shows, will help enhance aerobic capacity and enhance your durability over the long haul.

The circuit above requires nothing but a wall and your body. It takes no more than 10 minutes, tops, to complete 3 or 4 rounds. Throw your excuses out the window now, they mean nothing to me.

A1.) Hand Walkout into Push-Up x 5
A2.) Wall-Press Deadbug x 5/side
A3.) Side Plank x 5 breaths/side
A4.) Squat to Stand with Diagonal Reach x 5/side

Scapular stability, core stability, hip mobility, and thoracic spine mobility are all challenged with this lineup. The majority of pain and dysfunction comes from aberrant movement patterns at the joints mentioned. By incorporating these drills, we're only doing ourselves a favor in the long run. 

Complete this circuit 3 to 4 times at a moderate pace at the end of your workout. As you become more aerobically efficient, tack on an extra round or two, or just simply work quicker.

Although barbell snatches and ring dips might look sexy, they're probably not solid exercise selections for most clients. Learn addition before attempting Calculus.