Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 3 Sets before transitioning to the next two movements.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after all 7 Sets are complete*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
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.
- Bridge Hold with Hip AB/AD (Feet on Roll & Band Around Knees): *While holding a bridge bring legs out & in *Feet on Top of Roll *Heels under Knees *Hips Level *Inhale with rib cage expansion/belly relaxed on the way out and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in.
- Side Leg Raise Thigh Circles (20s per side and 10s/each direction): Lie on one side, lift top leg and do a circle with leg (10s each direction) *Stack hips *Keep Belly in for added Stability – Breathe rhythmically
- Prisoner Cobra Hold: *Interlace Fingers behind Head *Squeeze Shoulder Blades *Relax Shoulders *Feet on ground, Knees off ground *Engage Quads & Glutes *Modify with Arms to Sides & Externally Rotate if lacking ROM in Shoulder or Pain *Keep Belly in for added Stability – Breathe rhythmically
- Glider Crossover Mountain Climbers: *Rotate from Core *Extend Legs back fully *Get full ROM *Keep Core Tight *Lift Collar Bones 1” *Modify Mountain Climbers with Beast Hold *Keep Belly in for added Stability – Breathe rhythmically
- MB/DB/ Heavy Object 3 Way Chop *Start MB at Chest & Chop down to right, center & left *Keep tension on the abs- if you come up too high you will lose it *Advanced: bring MB Overhead *Imprint Spine *Wide Feet – Heels dig into ground – Toes Up *Look at Abdomen *Tongue on Roof of Mouth *Modify with Lower Ab Curl *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Band/SB/KB/DB/Heavy Object Standing Reverse Wood Chops with Weight Shift (20s Each Side): *Low to High Diagonal *Weight Shift > Core > Arms *Hinge from Hips *Flat back *Rotate fully from core *Extend Arms to make harder *Challenge with heavy load or extend arms *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Squat Hold with Ankle Band Side Walk: *Band around Ankles *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower into a Squat *Maintain Shin Angle *Take Small Steps to not Overstretch the Band *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Figure 8 to Hold: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *Modify with Single Leg Bridges *Keep Belly in for added Stability – Breathe rhythmically
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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
Telephone: 650-654-4604
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