Warm-up prior to workout.
WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. Rest for 30s in between each Round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets*
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.
- Weighted Object Standing Side Bend (20s Each Side): *Hold 1 weight *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
- Cardio: Semi-Circle Agility Drill: *Start in an Athletic Position & Shuffle in a Semi-Circle *Relax Heels *Breathe rhythmically
- Glider Cross Over Mountain Climbers: *Add miniband if tolerated *On Fists if tolerated *Feet on Gliders *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Rotate from Core *Modify on fists as needed and for those with Diathesis/Core Imbalances: Standing Mountain Climber *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
- Cardio: W Agility Drill: *Start in an Athletic Position at the Left, Top of the W > Backpedal Leading with Hips to Bottom Left Side of W > Run towards Top of W > Backpedal Leading with Hips to Bottom Right Side of W > Run towards Top of W *Relax Heels *Breathe rhythmically
- Prone Prisoner Hip Extension > Abduction: *Lift Legs Off Ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to Feel Activation on the First Set *Toes to Nose *Interlace Fingers *Arms to Sides for those with Posture/Shoulder Issues *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
- Cardio: Tapioca Agility Drill: *Start in an Athletic Position & Shuffle to Right while Crossing Left Over Right in Front & Then Left Over Right in Back > Repeat for a Short Distance > Switch Directions *Fast Hips, Fast Feet *Relax Heels *Breathe rhythmically
- 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 *Modify with Heel Tap *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
- Cardio: Forward-Backwards Icky Shuffle Agility Drill: *Start in an Athletic Position *Relax Heels *Use Ring if lacking space and make up a Different Pattern *Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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