Warm-up prior to workout
WOD: Perform the following Exercises in a Group Circuit for 40s with 10s Rest for 4 Rounds. 8th Exercise is the Cardio Movement of the Day.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets*
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.
- Plank Up~Downs (20s Leading w. Each Hand): *Plank with Hand-Hand-Elbow-Elbow *Hands Below Chest with Each Rep *Knees Off Ground for Advanced *Wide Feet *Lift Collar Bones 1″ *Squeeze Quads & Butt *Modify on Knees or with Elevated Surface or Wider Feet *Keep Belly in for added Stability – Breathe rhythmically
- Prone Butt Pincher w. Hip AD/AB: *Lift Thighs > Hip AB > Hip AD >> Repeat In & Out *Wide Knees *Bottoms of Feet Together *Squeeze Knees Together *Modify with Flutter Kick or Hip Extension with both Legs or with Stability Ball *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Abdominal Corkscrew (20s Legs Clockwise ~ 20s Legs Counter-Clockwise): *Crunch Up to Increase Intensity *Look Down *Lower Legs to make harder *Hands Under Tailbone *Modify with Lower Ab Curl for those with Pelvic Dysfunction or Back Issues to Reduce Hip Flexors *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
- Supine Elevated Bridge w. Leg Cross~Over (20s Each Side): *Open Hip to get a good Stretch *Toes Up *Feet Under Knees *Cross Right Foot over Opposite Knee for 20s & Switch *Keep Hips Up & Level *Shoulder Blades off the Ground *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
- Elbow/Hand Side Plank Hip Drop with Rotation (20s Each Side): *Elbow/Hand Tucked into Armpit for best Shoulder Position *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
- Supine Russian Twist w. Ball/Book Between Knees: *Rotate from Core *Arms Out to Sides *Keep Shoulders on the Ground *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
- Quadruped Hip Abduction: https://www.youtube.com/watch?v=WSVoB3RNlsU (20s Each Side): *Get Full ROM without Rocking Hips *Perform on Fists or Hands *Shoulders Back & Down *Lift Collar Bones 1” *Corkscrew Elbows In *Increase Intensity by performing in Beast Position – you can also add a Band Around the Knees*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
- 40s Cardio: *Stay Aerobic
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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