Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises in a Circuit as a Group for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 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. 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.
- Quadruped with Hip Abduction > Hip Flexion Extension (20s per side): *On all 4’s (Hands under shoulders, knees under hips) > With Knees Bent, Bring Right Leg Out To Side > Bring Back to Center > Bring Knee Up > Bring Leg Back & Extend Leg *Squeeze Butt at end range of motion *Repeat for 20s and then do other side *Increase intensity with Beast Position *Modify with One Knee on the ground & Butt Kicks with Opposite Leg *Keep Belly in for added Stability – Breathe rhythmically
- Supine Russian Twist w. MB Between Knees (40s): *Lying on Back with Knees at 90 Degrees > Rotate Knees RT > LT *Arms extended to Sides to anchor body *Rotate from Core *Remove Weight as needed *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
- Side Plank with Rotation (20s Each Side): *Look Down at Elbow when pointed toward the ground & Look Up when Elbow is pointed at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked *Rotate from Core *Modify as needed on Knees *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
- MB/ DB/ Heavy Object Standing Reverse Slam with Jump (As tolerated): *Head Back, Eyes Forward *Holding MB in Hands > Hinge from Hip & Lower Hips into Squat > Perform Triple Extension of Ankles, Knees & Hips > Bring MB Overhead with Straight Arms > Jump up > Repeat *Squeeze Butt & Quads at end range *Keep Shoulder Blades Squeezed throughout *Modify without jumps *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
- Pullover Sit-Up Reach: *Start lying on back with arms overhead > bring arms to chest and sit-up > reach to ceiling *Imprint spine *Can add Weight – Sandbag, MB, DB if you can keep imprint and belly in *Dig Heels *Wide Feet *Lock Shoulders Back & Down *Modify with Lower Ab Curl – For those with Shoulder Issues, start at Chest instead of Overhead or Avoid Added Weight *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
- One Leg Bridge w. Foot on MB/Foam Roll (20s Each Side): *Raise Hips Up & Down *Foot Under Knee *Toes Up *Hips Level *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
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.
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Brien
Telephone: 650-654-4604
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