Warm-up prior to workout
WOD: Perform the following 8 Core~Cardio 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, 10s 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 more as tolerated**
- Squat Jacks with Miniband: *Get to 90 Degrees with Squat (Hinge) & Touch Hands at the Top *Challenge to do as many as possible *Maintain Shin Angle *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Ab Corkscrew (20s Each Direction): *On Elbows in Crunch Position > Lying on Back > Lock Shoulders Back & Down > Legs Criss-Cross Independently *Keep Imprint of Spine *Lower Legs to make harder if able to maintain Imprint & Belly from pooching *Look at Abdomen *Tongue on Roof of Mouth *Modify with Lying Lower Abdominal Heel Tap or Grab Knees to Chest *Keep Belly in for added Stability – Breathe rhythmically
- Burpees: *Lift Collar Bones 1” while on Stomach *Modify as needed *Chest must hit ground for the Burpee to count
- Supine Butterfly Bridge: (4:45 in Video) https://www.youtube.com/watch?v=UBa-EtVvSks) *Place Feet Together > Open Knees as wide as possible *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
- Lateral Step Squat Hold: *Start with Feet Shoulder Width *Hinge from Hips to Squat Hold > Side Step Laterally Right to Left *Get as deep as possible with Squat *Go lower as tolerated while keeping Posture & Neutral Spine *Keep Belly in for added Stability – Breathe rhythmically
- Plank Up-Downs (20s per Side): *Start on Elbows in Plank *Lead with RT Hand for 20s > Switch to LT Hand for 20s *Relax Shoulders *Cue: Hand-Hand-Elbow-Elbow *Low Hands *Lift Collar Bones 1″ *Widen Feet as needed – goal is to not Rock *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Fast Run: *Drive Arms & Legs
- Prone Band Superman (Hold 2s): *Start with Arms Overhead on Ground *Drive Elbows Back & Down > Hands Should End Up Shoulder Height (Like doing a Pull-Up) *Chest Up *Lift everything off Ground with Legs Straight *Squeeze Glutes *Keep Belly in for added Stability – Breathe rhythmically
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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