Warm-up prior to workout
WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round*
**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**
1. DB/KB/Weighted Object Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without Lifting KB Overhead *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. Hand Plank w. Rotation (Alternate Sides): *Plank > Bring Right Hand Off Ground & Point Towards Ceiling > Look at Hand > Back to Plank > Switch Sides > Repeat *Lift Collar Bones 1” *Modify for those with Diathesis/Weak Core with Kneeling or Elevating Surface *Widen Feet to make easier *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
3. Lower Ab Knee Raises w. MB/Roll Between Knees: *Squeeze MB/Roll *Lift Knees Straight Up *Elevate Tailbone Off Ground *Control Down *Prisoner Position (Drive Elbows into Ground) *Relax Neck *Tongue on Roof of Mouth *Modify with Hands to Sides and/or Knees Bent & Heels Closer to Body to make easier *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
4. Supine Butterfly Bridge: (4:45 in video: https://www.youtube.com/watch?v=UBa-EtVvSks) *Place Feet Together > Open Knees as wide as possible *Very Important to Tuck Pelvis *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
5. Supine Sit-Up w. MB Reach: *Wide Feet *Dig Heels *Start with MB at Chest & Finish with Elbows to Ears *Modify for those with Pelvic Floor Issues like Diathesis by avoiding & doing Seated Core with Feet Off Ground – Sit Tall with MB between Knees – Raise Hands to Increase Intensity *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
6. Prone Cobras (2s Hold): *Arms to Sides – Squeeze Shoulder Blades *Anchor Lower Body with Feet *Lift Upper Body Only *Thumbs Up *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
7. Quadruped Beast Butt Blaster (20s Each Side): *Start in Quadruped/Beast Position with Knees 1-2” Off Ground *Hands/Fists Under Shoulders, Knees Under Hips *Lift Collar Bones 1” *Corkscrew Elbows In *Modify with Knees on Ground *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *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
8. Cardio
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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Brien
Telephone: (650) 514-6679
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