Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets (2 rounds)*
**Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving**
- Bear Crawl: *Hips High *Relax Shoulders
- Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
- Beast Shoulder Tap: *Knees barely off ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
- Crab Walk: *Modify with Bridge *Lift Collar Bones 1”
WOD: Perform the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 36 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 more as tolerated**
- Single Leg KB Deadlift (20s Each): https://www.youtube.com/watch?v=Nenu2LI9_dw *Feet Hip Width *Lock Shoulders Back & Down *Head Back & Eyes Aligned with Spine *Weight starts on ground > Hinge Hips – Not a Squat *Squeeze Butt *Modify with Single Leg 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
- Stability Ball/Glider Push-Up Jack Knife: *Feet/Ankles on Ball *Start in Push- Up position > Jack Knife (Tuck Knees) > Back To Push-Up Hold > Repeat *Lift Collar Bones 1” *Elbows In *Keep Head Back *Keep Hands Below Chest *Avoid letting Hips Drop *Modify with Kneeling Push Up or Adjust Feet on Ball or a Push Up Hold *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
- MB/DB/KB/Weighted Object Wood Chops (Hi-Lo) w. Pivot (20s Each Side): *Start with MB Outside Shoulder > Chop Down Diagonally to Opp. Hip > Repeat *Shift BW *Lift Collar Bones 1” *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Forward Lunges with MB/DB/KB/Weighted Object Rotation (20s Each Side): *Rotate over front knee from core *Modify with Back Lunges or any type of Lunge/Step-Up *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
- TRX/DB/KB/Band 1 ARM Pull & Rotate (20s Each Side): *Split Stance *Keep Head Back, Eyes on Anchor *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM *Keep Wrist Straight *Elbows only need to go to Torso *Inhale with rib cage expansion/belly relaxed on the PULL and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Jump Rope: *Any variation *Head Back, Eyes Forward *Toes Up, Land on Ball of Foot *Small Hops *Soft Knee Bend *Relax Shoulders *Modify with no Rope *Keep Belly in for added Stability – Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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