Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 10 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 all 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.
Station 1:
- Side Plank Hip Drop (AKA Side Plank Pulses) (20s Each Side): *Pulse or Drop Hip to Ground without Rotating *Make sure Hips are Stacked and not Rotated *Lift Collar Bones 1″ *Elbow under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by Crossing Top Leg over Bottom Leg, Bending Knees or Side Leg Raises *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
- Group Strength: See Below
Station 2:
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis Up *Move from Obliques *Bring Arms Overhead to Increase Challenge & Control Down to make harder *Arms to Sides & Use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look Down *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
- Group Strength: See Below
Station 3:
- Supine Hollow Rock: *Start with Knees Bent – Extend Legs & Lower as tolerated *Keep Imprint of Spine *Rock Keeping Core Engaged *Relax Neck & Avoid Grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Double Knee to Chest Rock *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
- Group Strength: See Below
Station 4:
- Single Leg Squat Hold with Band Hip Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip abduction with other leg *Keep Belly in for added Stability – Breathe rhythmically
- Group Strength: See Below
Station 5:
- Kneeling Glider/Swiss Ball Roll Out: Move from Hips *Keep Arms Straight while driving Hands into Ground *Lock *Lift Collar Bones 1″ *Press Hands into Ground – Arms to Sides *Drive Heels into Ground *Modify with Walk Out or Reverse Plank or Crab Hold *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
- Group Strength: See Below
Group Strength: *Focus on Foundation, Posture, Form & Breathing *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
*Sets 1-3 as a Group: Prisoner Split Squats *Exhale on down to increase rom
*Sets 4-6 as a Group: Spiderman Push-Ups *Modify w. Kneeling Push-Ups
*Sets 7-9 as a Group: Back Lunges w. Arm Reach *Modify w. Small Step
*Sets 10-12 as a Group: Plank with Rotation- Alt each rep *Knees barely off ground *Modify on Knees
*Sets 13-15 as a Group: Alternating Crossover Lunges – Alt Each Side *Modify w. Small Step
BONUS: Complete 1 more set of Strength Above for 40s each in circuit
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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