Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following exercises in a Group Circuit for 40s with 10s Rest for 4 Rounds. 8th exercise is the cardio movement of the day.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets
- Plank Up Downs (20s Leading w. Each Hand): *Plank with Hand-Hand-Elbow-Elbow *Hands below Chest with each Rep *Knees off ground for Advanced *Lift Collar Bones 1″ *Squeeze Quads & Butt *Modify on Knees or with elevated surface or wider feet *Keep Belly in for added Stability – Breathe rhythmically
- Prone Butt Pincher w. Hip AD/AB: *Lift Thighs > Hip AD > Hold for 2s > Hip AB > Down > Repeat *Wide Knees *Bottoms of Feet together *Squeeze Knees Together *Modify with Flutter Kick or Hip Extension with both Legs or with Stability Ball *Keep Belly in for added Stability – Breathe rhythmically
- Supine Lower Abdominal Corkscrew (20s Legs Clockwise ~ 20s Legs Counter-Clockwise): *Crunch up to Increase Intensity *Look down *Lower Legs to make harder *Hands under Tailbone *Modify with Lower Ab Curl for those with Pelvic Dysfunction or Back Issues to reduce Hip Flexors *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
- Supine Bridge w. Leg Cross~Over (20s Hold Each Side): *Open Hip to get a good Stretch *Toes Up *Feet under Knees *Cross Right Foot over opposite Knee for 20s & Switch *Keep Hips up & Level *Shoulder Blades off the ground *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
- MB/DB/KB/Weighted Object Kneeling Side Bend (20s Hold Each Side): *Hold weight in each hand *Side Bend Right to Left *Keep Head back & Eyes straight ahead *Lift Collar Bones 1” *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
- MB/DB/KB/Weighted Object Seated Russian Twist w. Ball Drop: *Sit Tall & Lean back as tolerated with Feet off ground > MB in Hands, Rotate Right > Place MB behind Back > Rotate Left & Pick MB up > Repeat (20s Each Side) *Modification: Feet on ground or perform Supine for those with Back Pain – Sitting & Twisting, especially when slouching is not good for the Spine *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
- Quadruped Hip Abduction: https://www.youtube.com/watch?v=WSVoB3RNlsU (20s Each Side) *Get Full ROM without Rocking Hips *Perform on Fists or Hands *Shoulders Back & Down *Lift Collar Bones 1” *Corkscrew Elbows In *Increase Intensity by performing in Beast Position – you can also add a band around the knees*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 Round – Stay Aerobic*
I hope that you get a chance to give this workout a try soon.
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Brien
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