Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete 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, 8 Sets, 30s Transition Time 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 more8 as tolerated**
- Cardio
- Supine Dead Bug (Ideally lie on a foam roll): *Lie on your back and place both knees and hips bent to 90 degrees and both arms pointed towards the ceiling. Activate your lower abdominals (transversus abdominis) by bringing your belly button inward and by activating your pelvic floor muscles 20 to 30% of a maximal Contraction. Lower one leg straight and lower the opposite arm over the head. Just before you touch the ground return the leg and arm to the starting position and repeat with the other leg and opposite arm. *Exhale on the way down with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) and inhale on the way up
- Plank Up~Downs (20s Leading Each Side): *Shoulders Back & Down *Back Flat *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify on Knees *Keep belly in the whole time. Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Prone Hip Extension > Abduction: *Lift Legs off ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to feel activation on the first set *Toes to Nose *Ext. rotate shoulders with arms to sides *Keep belly in the whole time. *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
- Cardio
- DB/Band T & Biceps Curls (20s Each): *Feet shoulder width *Squeeze Shoulder Blades at end rom with reverse flys *Relax Neck/Shoulders *Lift Collar Bones 1” *2s Hold at end ROM *Squeeze *Draw belly in towards spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- DB/MB Stability Ball Russian Twist: *Bridge with Head & Shoulders on Ball *Keep Hips Up & Level *Hold Hands over Chest *Rotate from Core *Lift Collar Bones 1” *Modify with the Seated Russian Twist *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
- DB/MB Supine Sit Up Reach: *Start with MB at Chest > Sit Up and Press MB Overhead > Finish with Elbows to Ears *Lift Collar Bones 1” *Feet Wide, Dig Heels *Modify with Quadruped (Opp. Arm & 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
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 Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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