Warm-up prior to workout
WOD: Perform the following 5 Station Primary Core Movements (PCM) for 40s followed by 40s of Active Cardio Movements (ACM) for 3 Sets each. Rotate to the next Station when all 3 Sets are complete. Transition Time is 10s between PCM & ACM so move quickly!
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 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**
CORE (40s x 3 Sets):
1. Stability Ball Oblique Crunches: *Fingers to Outside of Forehead *Place Tongue on Roof of Mouth *Rotate from Core *Modify on Floor if no Ball *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. Stability Ball MB/DB/KB Russian Twist: *Head & Shoulders on Ball *Maintain Bridge *Lift Collar Bones 1” *Rotate from Core *This should be a Fast & Controlled Movement *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. Stability Ball/Gliders JackKnife (Tuck) w. Rotation: *Feet on Ball/Gliders *Hands Under Shoulders *Corkscrew Elbows In *Bring Knees Toward Hands & Rotate From Mid-Section *Keep Hips Up *Lift Collar Bones 1” *Modify on Elbows on Elevated Surface or without Gliders or Beast for those with Back/Core Imbalances *Keep Belly in for added Stability – Breathe rhythmically
4. Stability Ball/Chair/Floor Hip Extension Hold w/ AB >AD: *Place Hands on Ground, Close to Ball with Arms Straight *Chest on Ball *Lift Legs (Extend Hips) & Hold *Open & Close Legs *Focus on Squeeze of Butt *Lift Collar Bones 1″ *Keeps Legs Straight *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 – Keep Belly in for added Stability
5. Supine Stability Ball/Gliders Leg Curls: *Start with Legs Straight on Ball/Gliders > Arms to Sides with Palms Down > Dig Heels into Ball/Gliders > Curl Legs toward Butt & Bridge > Finish with Feet Under Knees & Knees Together > Repeat *Modify by Bridging Up & Down or Bridge Hold when tired *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
Cardio: (40s x 3 Sets):
1) Coach Picks Cardio
2) Coach Picks Cardio
3) Coach Picks Cardio
4) Coach Picks Cardio
5) Coach Picks Cardio
Bonus: Perform another Set of Core
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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