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, 28 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**
- KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *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
- KB/DB/MB/Weighted Object Suitcase Carry (20s Each Side): *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step > Heel > Toe Push Off *Fast Walk *Challenge with heavy loads *Keep Belly in for added Stability – Breathe rhythmically
- DB Bent Over Y & T (20s Each): *Athletic Stance *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squeeze Shoulder Blades to Spine *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)
- Prisoner Cobra Hold: *Interlace Fingers behind Head *Squeeze Shoulder Blades *Relax Shoulders *Feet on ground, Knees off *Engage Quads & Glutes *Modify with Arms to Sides & Externally Rotate if lacking ROM in Shoulder or Pain *Keep Belly in for added Stability – Breathe rhythmically
- Glider Plank AB/AD: **Modify with Plank Jacks or By Elevating Hands *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *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
- Squat Hold w. Ankle Band Circle Walk (20s each side): *Band around Ankles *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower into a Squat *Maintain Shin Angle *Take Small Steps to not Overstretch the Band *Keep Belly in for added Stability – Breathe rhythmically
- Cardio
I hope that you get a chance to give this workout a try soon.
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Brien
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