Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing each Round*
**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 more as tolerated**
- Swiss Ball/Foam Roll Lower Ab Curl: *Hold Ball/Roll between Heels & Hamstrings *Place Hands under Tailbone or to Sides to Anchor *Reverse Curl Pelvis off ground & Control Down *Relax Neck *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Roll Supine 1 Leg Bridge (20s Each Leg): *Foot on Top of MB or Foam Roll *Heels under Knees – Toes up so Weight is on Heel *Hips Level *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
- Quadruped Hip Abduction/Adduction (20s Hold Each Side) *Abduct and adduct opp arm & leg for 20s then switch *Thumb up *Keep arm & leg straight *Perform on fists or hands *Shoulders back & down-lift collar bones 1” *Corkscrew elbows *Increase intensity by performing in Beast Position *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up with Hip AB.
- MB Seated Figure 8 *Rotate MB between legs – rotate from core *Feet off ground in the ideal world *Grab knees to chest if back hurts or if back pain is common. *Breathe Rhythmically
- Ankle Band Squat Hold w. Side Step (Alternate Sides): *Lift Collar Bones 1” *Feet no wider than Shoulder Width *Step to Right > Step to Left *Hinge & Lower into Squat *Maintain Shin Angle *Avoid going too far to side *Modify without Weight or Band *Keep Belly in for added Stability – Breathe rhythmically
- DB/KB/Weighted Object Side Bends (20s Each Side): *Stand Tall *Stay Tight *Head Up, Chest Up *Squeeze Shoulder Blades *Bend without Rotating *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 Pull Downs w. Elastic Bands: *Begin in Superman Position (Relaxed on Stomach) with Relaxed Shoulders > Bend Elbows & Pull back toward pockets (like a Lat Pulldown – Palms Down) > At the same time lift the Chest & Hold for 2s *Keep Feet & Thighs on the ground – Knee Caps off the ground > Return Arms & Torso to Starting Position > Repeat *Lift Collar Bones 1” *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
Finisher: 3 Min of Low to Moderate Cardio: *No Burpees *Keep Belly in for added Stability – 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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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