Warm-up with self-massage and stretching.
On The Minute Challenge Warm-Up (4 Minutes)
**Set Interval App to: 1 Min Work, 0s Rest, 4 Total Rounds for Phase 3**
Perform the following 3 Movements for 10 Reps in a Circuit for 4 Rounds. The Goal is to complete the 3 Movements in 1 Minute. Regardless if finished, start from the top on the next Round.
- Bridges (Ball Btw Knees)- 10: *Feet Hip Width *Knees Tracking in Line with 2nd Toes *Drive Weight of Body to Shoulders by digging into Ground/Ball/Roll with Toes or Drive Heels into Ground with Toes up *Squeeze Butt at top *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
- Mountain Climbers (Miniband around knees if you have one)- 10 Each Side: *Educate here about Core Stability *Modify with Standing for those with Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
- Body Weight Squats (Miniband around knees if you have one)- 10: *Hinge from Hips *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
WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 14 Sets. Rest for 60s after the 2nd Round, then perform 2 more Rounds.
If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended.
1. TRX/Stick/Towel/Band Overhead Squat: *Warm Up with Shoulder Rotations Prior *https://www.youtube.com/watch?v=B4xxKR9oR-4 *Start with Arms Overhead & Straight – Widen Hands to make easier *Lock Shoulders Back & Down *Lift Collar Bones 1” *Hinge at Hips *Get as Low as possible *Keep Arms from going Forward *Imagine holding 100 pounds Overhead – Stay Locked with Lats *Work on Mobility *Modify: Raise Heels or Prisoner Squats or Squats with Straight Arm Raises *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
2. KB/DB Stability Ball Chest Press *Head & Shoulders on Ball *Lift Collar Bones 1” *Shoulders Back & Down *Keep Head Back & Eyes Forward *Hips Up *Squeeze Chest & Triceps at End ROM *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
3. KB/DB/Weighted Object Deadlift High Pull: *Feet Shoulder Width > Toes Out *Ideally Deadlift Starts & Ends on Ground each Rep but with a DB this will be tough- you can raise the Ground to make it easier on your back if using DBs *Before lifting weight, make sure Shoulders are Packed – Teach to Respect Load *Eyes Forward *High Hips – Not a Squat *Flat Back *Maintain Shin Angle *Squeeze Butt at End ROM each Rep *Bring Hands to approximately Shoulder Height *Average weight for females is 25 lbs. *Cue to go Up Fast in 1 count & Down Slow in 2 Counts: Bring weight down first so Arms are Straight (1st count) and then Hinge & Lower Weight (2nd Count) *Modify with Body Weight Squats or Remove High Pull *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. KB/DB/MB/SB/Weighted Object Split Squats (15s Each Side): *Hold KB or DB’s as tolerated in each Hand *Shoulders Back & Down *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
5. Band or DB Incline Bench Alternating Rows: *Keep Hands Low *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Back & Down *If no Band perform with DBs in Bent Over Position *Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
6. Seated DB Overhead or Bent Over Battle Rope)Triceps Extensions: *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
7. DB Standing Biceps Curls (21’s): *Perform 7 reps at bottom to mid range > 7 reps from mid to end range and then 7 more reps with a complete range of motion *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 I AM A PRIORITY Coaching Program starting Monday!
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Brien
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