Warm-up prior to workout
Phase 3: BW Warm-Up (3 Sets Each) – Modify as needed:
- Side Lunges: 6-8-10 Reps Each Side
- Prone Triceps Ext: 6-8-10 Reps
- Split Squats: 6-8-10 Reps Each Side
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Circuit*
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Sets each.
**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**
1. Core Breathing in Quadruped w. Opp. Arm & Leg: https://www.youtube.com/watch?v=7ahpDg2TCPM&t=87s *Hands Under Shoulders, Knees Under Hips *Corkscrew Elbows In *Shoulders Back & Down *Avoid Movement in Spine *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. Hand Side Plank (20s Hold Each Side): *Stack Hips & Shoulders *Hands Underneath Shoulder *Squeeze Shoulders Back & Down *Modify as needed with Elbow or Bend Bottom Leg *Keep Belly in for added Stability – Breathe rhythmically
3. Hand Plank w. Butt Kick (Alt. Each Side): *Feet Together *Shoulders Back & Down *Keep Hips Up *Modify with Kneeling Plank – Perform Butt Kicks with 1 Leg Extended *Keep Belly in for added Stability – Breathe rhythmically
4. Prone Hip Extension w. Core Breathing:
https://www.youtube.com/watch?v=9isYDpVf90g&t=3s
*On Stomach with Knees off ground > Extend Hip *Lift Thighs & Hold *Squeeze Butt *Modify with Flutter Kick or Hip Ext with 1 Leg *Cue to engage Glutes to lift Legs *See Video Here: https://www.youtube.com/watch?v=AgqUtUlUiZ8&t=3s *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
5. Prone Cobra Hold w. Shoulder Internal/External Rotation (30s Hold): *Thumbs Down > Thumbs Up *Hold 2s at End Range of Ext. Rotation *Arms to Sides *Straight Legs *Look Straight *Keep Belly in for added Stability – Breathe rhythmically
6. Pullover Sit-Ups: *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Add Weight – Sandbag, MB, DB if able *Modify for those with Shoulder Issues by Starting at Chest instead of Overhead – Avoid added Weight – For those with Pelvic Floor Issues like Diathesis Avoid & Do Lower Ab Heel Tap/Reverse Curl *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
7. One Leg Bridges w. Foot on Roll/Ball (20s Each Side): *Feet Together *Toes Up – On Heels *Feet Under Knees *Bring Shoulder Blades off the Ground *Squeeze Butt *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
8. Cardio Finish
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
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