Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets*
- Plank Up-Downs (20s Leading w. Each Elbow): *Cue: Hand-Hand-Elbow-Elbow *Place Hands Low to avoid Shoulder Stress *Lift Collar Bones 1″ *Widen Feet as needed – Goal is not to Rock *Modify on Knees or with TRX Triceps Ext *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
- TRX/Chair Side Lying Groin Hold (20s Each Side): *Place Top Leg in Strap/on Step *Bring Bottom Leg on top of Top Leg or to make harder *Flex the Hip at 90 Degrees *Modify by Resting Bottom Leg on Ground or just do on Ground *Place Top Hand on Hip & Squeeze Shoulder Blades (avoid Hand on Ground – Creates Rounded Shoulders) *Lift Collar Bones 1″ *Head Back *Keep Belly in for added Stability – Breathe rhythmically
- MB/KB/DB/Weighted Object Underhand Swing: *Feet Wider Than Shoulder Width *Keep Head Back & Eyes Straight *Start with hands down below the groin, forearms connected to groin area > HInge >Drive ankles > knees and hips > Weight goes up to chest height *Squeeze Butt & Shoulder Blades *Triple Ext: Ankles, Knees & Hips *Arms Straight *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
- Hand Side Plank Hip Drop (20s Each Side): *Pulse or Drop Hip to ground without Rotating *Make sure Hips are Stacked and not rotated *Lift Collar Bones 1″ *Hand under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by crossing Top Leg over Bottom Leg, Bending Knee, Use elbow instead of hand or Side Leg Raises *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
- Backward Lunges w. MB/DB/KB/Weighted Object Rotation (Alt. Sides): *Move from Center *Rotate from core over front knee *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/KB Supine Bent Knee Combo Crunch *Alt. legs *Start with legs straight, lying supine with weight overhead, spine imprinted > bend right knee to 90 degrees > crunch up > bring weight towards right foot > back to start > switch to left side after 20s *Keep chin tuck *Avoid arch *MB starts overhead and touches foot *Modify without weight – For those with Recti~Diastasis, Back Pain or Core Imbalances – Avoid and do 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
- Towel/Stick/Band Overhead Squat (Sit into Chair, Couch, etc.): *Start with arms overhead, keep straight, lock shoulders back & down – collar bones up 1 inch *Lead with hips and get as low as possible, keeping arms from going forward *Imagine holding 100 pounds overhead- really need to stay locked with lats *Work on mobility *Raises heels as needed *Modification: Arm Raises with Squats *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the way up with Squats.
- Swiss Ball Butt Pincher: *Hands under Shoulders, Close to Ball > Pelvis on Ball with Knees open as wide as possible > Press Bottom of Feet into each other > Lift Thighs Up > Squeeze Butt > Hold for 2s *Keep Arms Straight & Collar Bones Up *Avoid Hyperextending Spine *Modify on Floor *Keep Belly in for added Stability – Breathe rhythmically
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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