Around the World

Around the World is a multi-dimensional core exercise that additionally strengthens the shoulder girdle. It is a great example of a weighted mobility drill.

Type Of Exercise: Mobility
Muscles: Hips, Hamstrings, Shoulders, Trapezius
Difficulty: Moderate
Equipment: Dumbbell

Around the World

Begin standing with your feet facing directly forward just outside of hip-width.
Straighten your knees and extend a weight overhead.
Completely straighten your elbows and shrug your shoulders to your ears.
Leading with the weight, arch sideways to your left and perform a clockwise trunk circle.
During the circle, keep your shoulders completely open.
If you can see the weight, it has dropped too low.
After the arch portion of the circle, return to standing upright, switch directions, and continue to alternate between clockwise and counterclockwise around the world reps for the set.

Exercise: Straddle Reverse Leg Lift
Type of Exercise: Strength
Muscles: Lower Back, Glutes
Difficulty: Beginner
Equipment: Plyometric Box

Exercise: Reverse Leg Lift
Type of Exercise: Strength
Muscles: Lower Back, Glutes
Difficulty: Beginner
Equipment: Plyometric Box