Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Core Exercises in a Circuit for 40s with 10s Rest for 4 Rounds followed by 40s of Strength~Cardio after each round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 40s Strength~Cardio 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**
- Beast w. Opp. Hand & Knee Lift: *On all 4’s – Push into Ground with Hands *Lift Collar Bones 1” *Relax Shoulders *Hold 2s Each Side *Modification: Hold Beast *Keep Belly in for added Stability – Breathe rhythmically
- Standing /KB/DB/Heavy Object Swings: *Total Body Movement *Lift Collar Bones 1” *Hold Object with both Hands At Chest > Hinge from Hips > Bend Knees Slightly > Keep Arms Straight > Keep Back Flat & Eyes Forward > Squeeze Butt at Top *Squeeze Shoulder Blades the entire time *Draw the belly in toward the spine the whole time. *Keep Belly in for added Stability – Breathe rhythmically
- Elbow Side Plank w. Rotation (20s Each Side): *Look Down at Elbow when pointed toward the ground & Look Up when Elbow is pointed at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked & As High As Possible *Rotate from Core *Modify as needed on Knees *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
- Kneeling Glider/Stability Ball Roll Out/Walk Out: *Move from Hips & Reach Forward at the same time *Keep Arms Straight *Stay Tight *Keep Core Engaged *Lift Collar Bones 1” *Widen Knees to increase Stability *Draw the belly in toward the spine the whole time. *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
- Sitting KB/DB/Heavy Object Seated Figure 8 Weave *Lift Collar Bones 1” *Sit Tall on Sit Bones with Lengthened Spine *Weave MB from Between Legs in Figure 8 Pattern *Extend Legs as tolerated *Challenge with heavier load as tolerated *Modification: Lying if Back Pain *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
- Supine Lower Abdominal Pelvic Lift: *Straight Legs *Place Hands at Side or Grab something to anchor to Overhead > Bring Heels to ceiling lifting Pelvis Up > Control Down > Repeat *Move from Obliques *Look at Abdomen *Tongue on Roof of mouth *Modification: Low Ab Curl *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
**End of Round 1 Strength~Cardio (40s): Lateral Shuffles
**End of Round 2 Strength~Cardio (40s): Mountain Climbers *Modify: Standing
**End of Round 3 Strength~Cardio (40s): Side Lunges (Alt. Sides)
**End of Round 4 Strength~Cardio (40s): High Knees (Red Light- Green Light)
I hope that you get a chance to give this workout a try soon.
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Brien
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