Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Core~Mobility Patterns – Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets*
- Body Weight Squats: *Keep Head Back & Eyes Forward *Get Lower each Set *Hinge from Hips *Knee Tracking *Toes Out slightly *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
- Stationary Inch Worms (Hold Push-Up Position for 2s): *Lock *Keep Legs & Arms Straight the whole time *After first Rep, keep Hands Flat on the floor under Shoulders throughout the movement *Feet walk forwards and back without standing *Corkscrew Elbows *Lift Collar Bones 1” *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
- Rocking Bridges: *Rock Body through Arms > Bridge *Squeeze Shoulder Blades at end range *Get Hips up as high as possible *Rotate Hands as needed for Wrist comfort *Open Pecs & Get a good Stretch *Modify with Supine Bridges *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
WOD: Perform each Exercise for 30s with 10s Rest before moving on to the next Exercise. Complete each Station Circuit (3x – 9 Sets) before moving to the next Station. 30s Transition Time between each Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing all 9 Sets*
Lower Body Station #1 (2 Min / Round x 3 > 6 Min Total)
- 30s Split Jump Lunges (15s Each Side): *Start in Kneeling Position (90-90) *Bigger the Step, easier on the Knees *Hinge from Hip to Improve Balance *Balance is the key here! *Modify by holding something and avoid Jump – Back Lunge as needed *If losing Balance, look straight and feel Big Toe on front Foot *Arms Extended to Sides makes the movement easier, harder in Prisoner Position *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
- 10s Rest
- 30s Side Squats (Alt Sides): *Start with feet together > Step to RT > Hinge from Hip & Squat > Go back to center and switch sides *Keep Collar Bones Up *Eyes straight ahead *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
- 10s Rest
- 30s KB/DB/SB/MB/Weighted Object Bent Knee Deadlift (15s Side): *Preferably use 1 weight in Each Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Hinge at Hips – This is not a Squat *Squeeze Butt at Top *Modification for those lacking Mobility – place the Weight on a Step/Box/Mat – *Control Weight on the way down – explain this in Warm-Up to reduce Back Pain *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
- 10s Rest
Upper Body Station #2 (2 Min / Round x 3 > 6 Min Total)
- 30s MB/Ball/Foam Roll Close Grip Push-Ups: *Use a bigger and harder ball to make easier to grab from the sides *Keep Hands Low (Lyndsey) *Corkscrew Elbows In *Lift Collar Bones 1” *Perform on elevated surface 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
- 10s Rest
- 30s DB/KB/SB Bent Over Rows: *Keep Hands Low *Corkscrew Elbows In *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold for 2s *Hinge from Hip *Flat Back *Perform another variation of a row as desired *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 10s Rest
- 30s Dips *Keep butt close to chair *Modify with Triceps Extensions *Focus on breathing
- 10s Rest
Core Station #3 (2 Min / Round x 3 > 6 Min Total)
- 30s Side Plank w. Top Leg Raise (RT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- 30s Side Plank w. Top Leg Raise (LT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- Wide Plank w. Elbow Rotation: *Feet Wide *Elbow points Down & Up to ceiling *Rotate from Core *Lift Collar Bones 1” *Modify with Knees on 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
Finisher: Sally Squat Challenge (3:30)
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 Coaching Program starting Monday!
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Brien
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