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 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 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 more8 as tolerated**
- SB/MB/ Heavy Object Dynamic Step-Ups (20s Leading w. Each Foot): *Hold weighted object any way they want *Collar Bones Up *Increase or decrease Intensity with Weight & Height of Step *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.
- Moving Lateral Beast: *Knees barely off Ground *Opp. Arm & Leg *Move Right to Left *Modify with Hold or Crawl *Breathe rhythmically
- Forward 2 – Backwards 2 Lateral Shuffle (20s Each Side): *Land on Balls of Feet *Toes Up *Relax Heels
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as they Open *Legs come together while going back to start *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Curl *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
- Glider Truck Push (Short Distance): *Hands on Gliders *Drive Feet into the Ground to Move Forward *Butt in Air *Modification: Bear Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Supine Stability Ball/Glider Leg Curls: *Use Hands to Curl Feet *Rest by touching Back to the Ground – Keep Hips up to make harder *Try 1 Leg at a time to make even harder *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
- Red Light Green Light Reaction Drill: *Coach calls out command
- 1 Leg Balance w. Band Reverse Flys (T’s): *Squeeze Shoulder Blades at End ROM – Avoid Engaging Upper Traps *Keep Hands Below Chest *Keep Arms Straight *Stand on Disc to add challenge *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
3 Minute Finisher: Perform the following 3 movements for 5 reps in a Circuit for 3 min:
- Squats
- Jumping Jacks
- Burpees
*Teach Low Hands Position with Collar Bones Up while on Stomach *Explain Modifications – They must hit Chest for the Burpee to count
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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