Warm-up prior to workout
WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. Perform 40s of Cardio after each Station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets (w. 40s Cardio), 30s Transition Time after each Completing all 7 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.
Station 1:
1. Supine Lower Ab Pelvic Lift: *Arms to Sides *Modify with Heel Tap *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
2. Supine Glider/Stability Ball Leg Curls: *Use Hands as needed – Palms Down *Keep Hips Up if possible, Lower to Rest *Modify with Bridge, especially if fatigued *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
Station 2:
1. Standing Band/MB/DB/KB/Weighted Object Diagonal Wood Chops w. Weight Shift (20s Each Side): *Bring Weight from Opp Shoulder to Knee *Arms Straight if possible *Lift Collar Bones 1″ *Rotate from Core *Increase Intensity with Speed & Moving away from Anchor Point if using band *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
2. Prone Glider JackKnife (Tuck): *Knees barely off Ground *Lift Collar Bones 1” *Maintain Plank *Corkscrew Elbows to Engage Lats *Modification: Use Elbows; Elevated Position or do Kneeling Plank *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
Station 3:
1. Standing Band/MB/DB/KB/Weighted Object Standing Side Bend (20s Each Side): *Holding KB in Right Hand > Side Bend Left, Contracting Left Obliques > Stretch to Right Side > Repeat > Switch at 20s *Squeeze Butt *Lift Collar Bones *Squeeze Shoulder Blades *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
2. Standing Band/MB/DB/KB/Weighted Object Standing Figure 8’s on 1 Foot w. 1 Leg Partial Squat (20s Each Side): *Perform Balance Hold & Lower into 1 Legged Squat as tolerated *Arms Straight if possible *Lift Collar Bones 1″ *Rotate from Core Circling MB in 8 Pattern *Increase Intensity with Speed & Bigger 8’s to get more Core *Could also challenge with Foot on Disc *Keep Belly in for added Stability – Breathe rhythmically
Stations 4:
1. TRX/DB/Band T’s: *Start with Arms Straight in T *Hands Low *One Foot Forward, One Foot Back with TRX *Lift Collar Bones 1″ *Squeeze Shoulder Blades at End ROM *Draw belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
2. Standing Band/DB Squats w. Biceps Curls: *Feet Shoulder Width *Squat Down and when coming up Perform Biceps Curls *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 after each Completed Station*
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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