Circle Dojo Personal Training and Martial Arts

MUSCLES OF THE CORE

The core is a complex system of muscles that acts as the body's central powerhouse, linking the upper and lower body to provide stability, power, and protection for the spine.

Major Core Muscles -
The core is often described as a "supportive cylinder" or "anatomical box".

Transversus Abdominis:
The deepest abdominal muscle, wrapping around the waist like a corset to stabilize the spine and pelvis.
Multifidus:
Deep back muscles that run along the spine, providing essential segmental stability.
Internal and External Obliques: Located on the sides of the abdomen; they allow for twisting and side-bending movements.
Re**us Abdominis:
The "six-pack" muscles at the front, responsible for flexing the spine (e.g., during a crunch).
Erector Spinae:
Muscles along the back that help you stand up straight and rotate the torso.
Diaphragm:
The top of the core "cylinder" and the primary muscle for breathing; it also regulates internal abdominal pressure.
Pelvic Floor:
The bottom of the cylinder, supporting internal organs and contributing to spinal stability.

Functions and Benefits -

Stability & Balance:
A strong core provides a steady base for all movement, reducing the risk of falls and improving coordination.
Injury Prevention:
It protects the spine from excessive loads and helps prevent lower back pain, which is often caused by core weakness.
Power Transfer:
Almost all athletic movements (like swinging a golf club or running) rely on the core to transfer force between the limbs.
Daily Activities:
Essential tasks like bending to tie shoes, lifting groceries, or even sitting with good posture depend on core engagement.

Effective Core Exercises -
To build a functional core, it is recommended to include both static and dynamic movements:

Planks:
For overall endurance and stability (front and side variations).
Bridges:
Target the lower back, glutes, and deep core.
Bird Dog:
Excellent for practicing spinal stability while moving limbs.
Dead Bug:
Teaches core control and spine protection during leg and arm movement.
Compound Lifts:
Multi-joint exercises like squats and deadlifts are highly effective at activating the core.

TYPES OF MUSCLE CONTRACTIONS

Muscle contractions are categorized based on how the muscle's length and tension change during activity. The two primary categories are isotonic (length changes) and isometric (length remains the same).

1. Isotonic Contraction
In isotonic contractions, muscle tension remains constant while the muscle changes length to move a load. These are subdivided into two types:

Concentric Contraction:
The muscle shortens while generating force, such as the upward phase of a bicep curl.
Eccentric Contraction:
The muscle lengthens while under tension, often acting as a "brake" to control the speed of a movement, such as slowly lowering a weight.

2. Isometric Contraction
During an isometric contraction, the muscle generates force without changing its length or moving the associated joint. These contractions are essential for maintaining posture and stabilizing joints.
Example: Holding a plank position or pushing against an immovable wall.

3. Isokinetic Contraction
This is a specific type of contraction where the muscle changes length at a constant speed throughout the entire range of motion. This typically requires specialized equipment, such as an isokinetic dynamometer, to ensure the speed remains uniform regardless of the force applied.

FOUR POINT KNEELING

4-point kneeling (or quadruped position) is a foundational exercise for core stability, mobility, and balance, starting on hands and knees with hands under shoulders and knees under hips; it involves finding a neutral spine and then performing controlled movements like lifting opposite limbs or shifting weight to build core strength and hip/shoulder control, common in rehab and fitness for improving trunk stability and preparing for functional activities.

How to Perform (Basic Stability) -

Starting Position:
Get on your hands and knees. Place hands directly under your shoulders and knees directly under your hips (a "tabletop" position).
Find Neutral Spine:
Gently tilt your pelvis forward (arching back) and backward (rounding back) to find the midpoint where your spine has a slight natural curve, avoiding a flat or excessively arched back. Engage your deep abdominal muscles (like pulling your belly button to your spine) to hold this neutral spine.
Core Engagement:
Draw your lower abdomen in and up, engaging your core and pelvic floor without holding your breath.

Common Progressions & Variations -

Opposite Arm & Leg Extension (Bird-Dog):
Extend one arm forward and the opposite leg back, keeping your spine and hips stable, then return to start. This challenges rotational stability.
Knee Lifts:
Gently lift your knees 1-2 inches off the ground, holding for a set time, requiring significant core strength to maintain a stable trunk.
Hip Mobility:
From the 4-point kneel, lift one bent knee and circle it outwards (hip abduction/external rotation) or inwards (internal rotation) to improve hip joint movement.
Reach Throughs:
Reach one hand under your body to the opposite side, passing a weight or just reaching, improving upper body mobility and core control.

Benefits -

Strengthens deep core muscles (transverse abdominis, obliques).
Enhances trunk stability and control.
Improves hip and shoulder mobility.
Develops coordination and balance.
Excellent for low back pain rehabilitation and general fitness.

GOBLET SQUAT

The goblet squat is a compound, full-body exercise that primarily targets the muscles of the lower body while requiring significant engagement from the core and upper back for stabilization.

Primary Muscles (Prime Movers)

The following muscles are the main drivers of the movement:
Quadriceps:
Located on the front of the thighs, they are the primary movers responsible for extending the knee as you rise.
The front-loading nature of this squat places more emphasis on the quads compared to a back squat.
Gluteus Maximus:
The largest muscle in the buttocks, responsible for hip extension. Squatting deeper increases the activation of this muscle.
Adductors:
The inner thigh muscles that stabilize the hips and help control squat depth, especially at the bottom of the movement.

Secondary & Stabilizer Muscles -

Because the weight is held in front of the chest, several other muscle groups must work isometrically to maintain posture:

Core (Abdominals & Obliques): Work continuously to stabilize the torso and prevent the weight from pulling you forward.
Erector Spinae:
The muscles along the spine that help maintain a neutral, upright back.
Upper Back (Lats, Rhomboids, Trapezius):
Engaged to keep the shoulder blades retracted and the chest tall.
Hamstrings:
Assist in hip extension and provide knee stability throughout the movement.
Calves (Gastrocnemius & Soleus): Help with ankle stability and balance during the descent and ascent.
Forearms & Biceps:
Actively used to hold and grip the kettlebell or dumbbell close to the chest.

Muscle Activation by Stance -

Varying your stance can shift the focus to different muscle groups:
Narrow Stance:
Increases demand on the quadriceps.
Wide/Sumo Stance:
Increases activation of the glutes and adductors.
Heel-Elevated:
Shifts the center of mass to further isolate and emphasize the quads.

DECLINE PUSH-UPS

Decline push-ups are an advanced bodyweight exercise that shifts more load onto the upper body, specifically targeting the upper chest and shoulders more intensely than a standard push-up.

Primary Muscles Worked 💪

The decline angle primarily recruits the following groups:

Upper Chest (Clavicular Head): This is the main target. Elevating your feet shifts the pressing angle upward, forcing more recruitment of the fibers near the collarbone.
Front Shoulders (Anterior Deltoids):
The steeper body angle increases the stabilization and pushing demand on the front portion of the shoulders.
Triceps (Triceps Brachii):
Located on the back of the arms, these act as secondary movers responsible for elbow extension during the upward phase.

Stabilizing and Secondary Muscles -

While the upper body handles the movement, several other muscles maintain your form:
Core (Abs and Obliques): Including the re**us abdominis and obliques, these work to prevent your hips from sagging and maintain a rigid plank position.
Serratus Anterior:
Located on the sides of the chest, it stabilizes the shoulder blades throughout the movement.
Glutes and Quads:
These muscles help stabilize the lower body and maintain the straight-line alignment required for proper form.
Biceps:
Assist marginally by helping control the descent during the lowering phase.

INCLINE PUSH-UPS

Incline push-ups are a compound bodyweight exercise that primarily target the chest, shoulders, and triceps.
Compared to standard push-ups, the elevated hand position shifts more of the load to the lower portion of the chest and reduces the overall amount of body weight you have to lift.

Primary Muscles Worked 💪

Pectoralis Major (Lower/Middle Chest):
This is the main muscle group worked. The incline angle emphasizes the sternocostal (middle) and abdominal (lower) heads of the pectorals.
Triceps Brachii:
Located on the back of your arms, these muscles are responsible for elbow extension during the "push" phase.
Anterior Deltoids:
The front part of the shoulders assists the chest in pushing your body away from the elevated surface.

Secondary & Stabilizing Muscles -

To maintain a rigid "plank" form during the movement, several other muscle groups must engage:

Core:
The re**us abdominis, obliques, and transverse abdominis work together to prevent your hips from sagging.
Serratus Anterior:
This "fan-shaped" muscle along your ribs helps stabilize your shoulder blades.
Lower Back & Glutes:
These muscles act as stabilizers to keep your spine in a neutral position from head to heels.
Rotator Cuff:
Smaller muscles within the shoulder joint fire to keep the joint stable during both the lowering and lifting phases.

Modification Effects -
The intensity and specific muscle focus can change based on your setup:
Higher Incline:
Using a higher surface (like a kitchen counter or wall) makes the exercise easier by reducing resistance.
Narrow Grip:
Placing your hands closer together increases the demand on your triceps.
Wide Grip:
Spreading your hands wider increases the stretch and activation of the pectoralis major.

CIRCLE DOJO MARTIAL ARTS

Location:
Sydney Park Alexandria (short walk from St. Peters station)

2 x 60 minute sessions: $120

60 minute sessions include:
Kung Fu Warm-up Exercises
Kung Fu Conditioning Drills
Kung Fu Techniques
Five Animals and Weapon Forms

Australian Institute of Fitness:
Cert 3 Fitness Coach
Cert 4 Personal Trainer
Master Trainer
THUMP Boxing:
Boxing level 1 and 2 Instructor
KickBox Instructor

Walking backward, also known as retro-walking, activates the brain more than normal walking because it is less automatic and requires greater concentration and control.
This increased demand stimulates the prefrontal cortex, which is responsible for logic, problem-solving, focus, and decision-making.
Retro-walking also enhances spatial awareness, memory, coordination, and balance by encouraging the brain to form new neural pathways.
Research suggests that even visualizing backward walking can improve memory and reaction time, showing its strong cognitive impact.
These benefits have been highlighted by UCLA Health, which notes the connection between backward movement and increased cognitive engagement.

CIRCLE DOJO PERSONAL TRAINING

Location:
Sydney Park Alexandria (short walk from St. Peters station)

Personal Training:
2 x 60 minute sessions $120
2 x 30 minute sessions $80

60 minute sessions include:
🏃‍♀️ Cardio/Aerobics Warm-up
💪 Free Weights (dumbbells, medicine ball, kettlebells)
🥊 Boxing and Kickboxing Techniques (Thai Pads)
🧘‍♀️ Bodyweight Exercises

30 minute sessions include:
🏃‍♀️ Cardio/Aerobics Warm-up
💪 Free Weights (dumbbells, medicine ball, kettlebells)
🧘‍♀️ Bodyweight Exercises

Australian Institute of Fitness:
Cert 3 Fitness Coach
Cert 4 Personal Trainer
Master Trainer
THUMP Boxing:
Boxing level 1 and 2 Instructor
KickBox Instructor