Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: As a Group, perform the following 8 Core Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing each Round*
- Supine Lower AB Ice Cream Scoops: *Lying Supine > Hands Under Tailbone > Knees & Hips Flexed at 90 > Straighten Legs as you Scoop towards the ground > Keep Legs Straight as you perform Leg raise to the ceiling > Lift Pelvis at the end ROM to start back at 90 for Knee & Hip Flexion > Repeat *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
- Crab Reach: *Alternate Arms *Start in M Position with Butt 1” off ground > Extend Hip & Reach > Alt *Lock Shoulders Back & Down *Modify with Bridge – One or Two Legs *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
- Chair/ Stability Ball Side-Lying Groin Plank (20s Each Side): *Perform on Elbow or Hand *Remove bottom leg so top leg does all the work- inner part of the foot should be in contact with the chair/ball *Keep hips stacked and up as high as possible *Keep head back and eyes straight ahead *Lift collar bones up – squeeze shoulder blades *Modify-Place bottom leg on ground to make easier *Core breathing
- Cardio: Heart Pumps
- Beast w. Shoulder Tap: *Beast Position – On All 4’s with knees barely off the ground *Hands/fists under shoulders and knees under hips in line with hands *Alt. tapping shoulders as tolerated *Lift collar bones up 1″ *Relax shoulders *Widen feet as needed *Modify with Beast only or elevated Plank Position *Keep Belly in for added Stability – Breathe rhythmically
- Sea Turtles (2s Hold): *Lift Collar Bones 1” *Look straight ahead to promote Curvature in Neck *Feet Together *Finish with Thumbs to Thighs with Palms Up – Feel Scapulas drop Back & Down *Lift Torso & Legs as high as possible *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Chair/ Stability Ball One Leg Bridges (20s Each Side): *Feet Together *Feet Under Knees On Top of Chair or Ball*Bring Shoulder Blades off 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
- Cardio: Squat Hold w. Opp. Arm & Leg: *Lift Collar Bones 1” *Hand to opp. foot *Hinge & Lower into Squat and Hold *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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