Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Core-Cardio Exercises in a circuit for 40s each with 10s Rest for 4 Sets. Perform 40s of Cardio at the end of each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
- Crab Reach: *Start in Crab Position > Bridge Up & Reach Left Arm Up & Back > Switch *Extend Spine *Turn Hands to Sides to Reduce Stress to Hands/Wrists *Modify with Basic Supine Bridge or Rocking Bridges *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- SB/MB/DB/Heavy Object Reverse Slam: *Low to High *Start with hands at chest *Flat Back *Extend Arms to make harder *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Swiss Ball/Chair/Sofa One Leg Bridge (20s Each Side): *Head & Shoulders on Ball/ Chair/ Sofa *Bring Hips Up & Down with 1 Leg out *Keep Hips Level *Feet Together *Feet Under Knees *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Side Kick Through: *Start in Quadruped Position (Stationary Beast) > Perform Switch to One Arm Crab > Alt. Sides *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Prone Back Extensions w. Roll/Stick/Band/Towel Pull Downs: *Laying on Stomach > Hold a Stick or Towel Overhead (Towel is Taught in Hands) > Lift Chest off ground > Pull Stick/Towel Down (Below Tucked Chin) > Return to Start Position > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades Back & Down *Squeeze Butt *Straight Legs Remain on ground *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Swiss Ball/Disc Crunch: *Modify with regular crunches or Lower Ab Heel Tap for those with diathesis, doming or back pain *Tongue on Roof of Mouth *Look Down *Move Back to make harder *Get Stretch Backwards Each Rep *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Side Lying Leg Raises or Ankle Band Standing Side Steps (Alternate Right to Left): *Feet Hip Width *Keep Legs Straight *Small Steps – Avoid Breaking Bands *Keep Belly in for added Stability – Breathe rhythmically
- High To Low SB/MB/DB/Heavy Object Wood Chop (Slam without the Slam): *Start with Feet Shoulder Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Lock Shoulders Back & Down *Start with KB in Hands & Arms Overhead if tolerated > Hinge > Chop KB through Legs with Straight Arms > Follow Through > Repeat *Focus on Hinge, not Squat *Squeeze Butt at top of movement *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
*Perform Additional Cardio if Time Permits*
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Brien
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