Bob and Weave Circle
- Primary muscles
- Obliques
- Secondary muscles
- Quads, Glutes
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Start with your feet wider than shoulder-width apart, knees slightly bent, and hands up in a guard position near your chin.
- 2 Lower your body by bending your knees further, as if ducking under a rope, keeping your back straight.
- 3 As you rise, shift your weight to one side, bringing your head and shoulders up and over in a semi-circular motion.
- 4 Continue the movement by lowering your body again and then rising on the opposite side, completing the 'U' or 'C' shape.
- 5 Maintain a continuous, fluid circular motion with your head and torso, moving from one side to the other.
- 6 After several repetitions in one direction, reverse the circular motion to the other side.