Warm-up prior to workout
WOD: Perform the following 8 Exercises as a Group in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 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.
1. Lateral Beast w. Opp. Arm & Leg: *Quadruped- Knees Barley Off Ground *Knees Hip Width > Hands Under Shoulders *Lift Collar Bones 1” *Relax Shoulders *Attempt to Push Campers from Side to emphasize Stability & Strength *Modify with Baby Crawl or Stationary Beast *Keep Belly in for added Stability – Breathe rhythmically
2. Crab Reach: *Alternate Arms *Start in M Position with Butt 1” off Ground > Extend Hip & Reach > Alt *Lock Shoulders Back & Down *Modify with Hold *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
3. Stability Ball Prone Cobra: *On Stomach Over Ball on Tippy Toes *Start by Hugging the Ball & Open Up with Arms to Sides & Externally Rotate Shoulders *Squeeze Shoulder Blades at End ROM *To Increase challenge place Hands in Back of Head *Keep Belly in for added Stability – Breathe rhythmically
4. Stability Ball Supine Elevated Bridge w. Opp. Arm & Leg: *Head & Shoulders on Ball *Bring Opp Arm & Leg Up Each Rep & Hold for 2s *Keep Arm Straight & Reach Backwards *Feet Under Knees *Toes Up *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. Kneeling MB/KB/Weighted Object Figure 8: *Knees Shoulder Width *Rotate from Core *Relax Shoulders *Extend Arms *Grab a Heavier Ball or Increase Speed to Increase Intensity *Keep Belly in for added Stability – Breathe rhythmically
6. Lateral Ape: *Sit into Deep Squat Position > Reach with Straight Arms to Right > Laterally Jump Right > Alt. Back to the Left > Repeat *Lift Collar Bones 1” *Shoulders Back & Down *Keep Belly in for added Stability – Breathe rhythmically
7. MB/KB/Weighted Object Standing Reverse Wood Chops: https://www.youtube.com/watch?v=FA3S8CrSOTw (20s per Side) *Start Movement with Ankle > Knee > Hip > Core > Arms *Relax Shoulders *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. Squat Jacks
*Perform Extra Cardio at End if Time Permits*
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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