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
**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 more 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 the intensity with weight and 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 with Band Reverse Flys (T’s) *Keep arms straight *Squeeze Shoulder Blades at end range – 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 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.
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Brien
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