Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 5 Stations for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
Station 1:
- MB/KB/DB/Heavy Object Seated Russian Twist (20s Each Side): *Sit Tall on Sit Bones *Rotate RT > LT *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Rotate from Core *Extend Arms to Increase Intensity *Use a challenging weight for MB *Modify on Knees *Keep Belly in for added Stability – Breathe rhythmically
- Cardio – In-In-Out-Out (20s leading with each foot)
Station 2:
- Side Plank on Hand/Elbow w. Top Leg ABD (20s Each Side): *Lift Top Leg into air, parallel to floor *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stack Hips *Squeeze Shoulder Blades *Top Hand on Hip or extended in air *Modify on Knees, on Elbow, or without ABD *Keep Belly in for added Stability – Breathe rhythmically
- Cardio – Icky Shuffle
Station 3:
- Glider/Ball Roll Out: *Hands on Gliders under Shoulders, Pushing into the ground > Move Forward from Hips *Keep Arms Straight *Keep Core Engaged *Modify with Quadruped – Opp Arm & Leg *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
- Cardio – High Knees Lateral Shuffle (20s each side)
Station 4:
- Single Leg Squat Hold w. Hip Ext/ABD/Flexion (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible with hip and knee)- perform hip extension, abduction and flexion with other leg (keep the leg straight) *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
- Cardio – Forward Two- Back Two Moving Laterally (20s each side)
Station 5:
- Superman Pulldowns w. Band: *Begin in Superman Position on floor (Relaxed on Stomach) with Arms Extended while holding onto band with both hands > Bend Elbows & Pull Back Band towards pockets (Lat Pulldown) – At the same time Lift Chest & Legs > Hold 2s, Engaging Glutes > Return Arms & Body to a Relaxed Starting Position > Repeat *Lift Collar Bones 1” 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)
- Cardio – Hop Scotch (20s leading with each foot)
I hope that you get a chance to give this workout a try soon.
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Brien
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