Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 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**
- Kneeling SB/KB/DB/Heavy Object Figure 8 Rotation: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Perform a figure 8 from the core *Arms Straight as tolerated *Squeeze Butt *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
- SB/KB/DB/Heavy Object Kneeling Side Bend: *Weight on Head *Side Bend Right to Left *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *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
- Push-Up Hold w. Glider Pike: *Push-up position *Corkscrew Elbows In to Engage Lats *Hands at Chest or Below *Lift Collar Bones 1” *Glide feet towards hands with straight legs *Move from Core *Modify with Push-Up Hold / Plank *Draw the belly in toward the spine the whole time. *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 Bridge w. Leg Ext (Hold 3s): *Alt Right & Left Leg Ext. *Head/Shoulders on Ball *Feet Hip Width *Keep Hips Up *Use Hands to Stabilize as needed *Keep Belly in for added Stability – Breathe rhythmically *Perform Hand Bridge or Regular Bridge with Leg Ext.
- Standing Band Pull-Aparts On 1 Foot (20s Each Foot): *Hands Chest Height or Lower to Relax Neck *Hold 2s at end range *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Arms Straight *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
- SB/KB/DB/Heavy Object Crunch w. Reach: *Start with weight at Chest > Crunch Up & Press > Hold at top for 2s *Finish with Elbows to Ears *Wide Feet *Dig Heels into ground *Lift Collar Bones 1” *Modification: Lower Ab Curl *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 Butt Pincher Hold w. Hip AD/AB: *Keep Legs off ground entire time if possible *Knees Wide *Feet Together *Lift Thighs > Hip AD > Hip AB > Repeat *Modify with Flutter Kick *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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