Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Advanced Warm-Up (3 Sets Each) – Modify as needed:
- Weighted Fwd 45 Degree Lunges – 10 Each Side
- Weighted Side Bends – 10 Each Direction
- Weighted Overhead Squats w. Overhead Press – 10 Reps
After Advanced Warm-Up transition to WOD.
WOD: Alternate the following 8 Core~Cardio Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing 6 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
1. Glider Standing Nordic Track: *Feet on Gliders *Move Forward & Back with Opp. Arm & Leg *Get Full ROM *Keep Arms & Legs Straight *Lift Collar Bones 1” *Keep Belly in for added Stability – Breathe rhythmically
2. Glider Plank HiP AB/AD: *Feet on Gliders *Keep Legs Straight *Bring Leg out & in *Keep Hips Up *Lift Collar Bones 1”*Modify with Bent Knees on Gliders *Keep Belly in for added Stability – Breathe rhythmically
3. Dead Bug on Foam Roll (20s Each Side): https://www.youtube.com/watch?v=MRf0oEk1JA0 *Keep Imprint of Spine on Foam Roll *Goal is to not move Foam Roll *To make harder, remove one Hand and place on Belly and feel Muscles working or remove Leg off ground and extend Leg *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
4. Supine Lower Ab Heel Tap on Foam Roll: *Start with Legs at 90 degrees – Perform Heel Tap with 1 or 2 Legs *Control Down *Keep Imprint of Spine on Foam Roll *Anchor to something overhead as needed *Support Head & Spine with roll *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
5. Side Lying Plank Hip Drop (20s Each Side): *Drop Hip Up & Down *Lift Collar Bones 1” *Shoulders Back & Down *Lift Collar Bones 1″ *Squeeze Shoulder Blades *Increase intensity by going on Hand *Modify as needed on Knees or Cross Top Leg Over Bottom *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
6. Prone Hip Ext w. AB/AD (Butt Pincher): *On Stomach with Soles of Feet together, Knees Open as wide as possible *Lift Thighs off Ground the entire time > AD Hips and then AB Hips *Repeat *Attempt to bring Knees together *Modify with any variation of Hip Ext *Keep Belly in for added Stability – Breathe rhythmically
7. Swiss Ball MB Russian Twists: *Hips Up *Lift Collar Bones 1” *Most important cue: Roll onto each Shoulder *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8. Swiss Ball Seated Hip Movements w. 1 Leg Extended (20s Per Side): *Sitting Tall on a Swiss Ball > Extend 1 Leg Out > Perform Hip Movements (Circles, Side to Side, Fwd~Back, 8’s) *Maintain Stability using 1 Leg *Close Eyes to make harder *Keep Belly in for added Stability – Breathe rhythmically
*Add more Cardio at end 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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Your friend & coach,
Brien
Telephone: 650-654-4604
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