Warm-up with breathing, self-massage and stretches.
Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets*
*Heart Rate Monitor Zone: 2-4: Aerobic Zone – Conversational Intensity – Keep them Moving*
1. Supine Lower Abdominal Curl Up w. Rotation with Rotation (Knees Flexed): *Rotate from mid-section*Use MB/Foam Roll between Heels to Butt *Arms to Sides or anchor to something Overhead to make easier *Rotate from Obliques while going up *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
2. Rocking Hand Bridge (Hold 3s): *Hands Under Shoulders & Feet Under Knees > Bridge Hips Up & Pull Shoulders Back & Down – Squeeze at End ROM > Repeat *Squeeze Butt *Modify Hand Position to make easier on Shoulders & Wrists or perform Basic Bridge *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
3. Plank Up Downs (20s Leading w. Each Hand): *Plank with Hand-Hand-Elbow-Elbow *Hand should go below Chest each rep *Knees off Ground for the Advanced *Lift Collar Bones 1″ *Squeeze Butt *Modify on Knees or Elevate 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
4. Hand 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 *Rotate from Core *Modify as needed on Knees or Extend Top Leg *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
After Bodyweight Core, transition to MAIN WOD.
WOD: Perform the following 4 Exercises in a Circuit for 40s Each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 10s Transition Time after Completing each Round*
1. Band/DB/KB/MB/Weighted Object Standing Diagonal High to Low Wood Chops w. Pivot (20s Each Side): *Hi to Low Diagonal *Lift Collar Bones *Keep Back Flat *Hinge from Hip *Rotate from Core *Arms Straight to make harder as tolerated *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
2. Reaction Drill: *Move Forward-Back on Coach’s Call
3. Band/DB/KB/MB/Weighted Object Standing Reverse Wood Chops w. Pivot (20s Each Side): *Low to Hi Diagonal *Lift Collar Bones *Low to High-Knee to Shoulder Movement *Keep Back Flat *Hinge from Hip *Rotate from Core *Arms Straight to make harder as tolerated *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
4. Reaction Drill: *Move Right-Left on Coach’s Call
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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