Warm-up prior to workout
WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets*
**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**
Station 1:
- Hand Side Plank Hip Drop (AKA Side Plank Pulses) (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 Knees or Side Leg Raises & Elbow vs Hand *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
- Group Strength: See Below
Station 2:
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis Up *Move from Obliques *Bring Arms Overhead to Increase Challenge & Control Down to make harder *Arms to Sides & Use Hands as needed *Relax Neck & Avoid Grinding Teeth *Look Down *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
- Group Strength: See Below
Station 3:
- Supine Hollow Rock: *Start with Knees Bent – Extend Legs & Lower as tolerated *Keep Imprint of Spine *Rock Keeping Core Engaged *Relax Neck & Avoid Grinding Teeth *Look Down *Bring Arms to Sides to make easier *Modify: Double Knee to Chest Rock *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
- Group Strength: See Below
Station 4:
- Single Leg Squat Hold w. Band Hip Abduction (20s Each): *Start with Feet Together & Perform a Single Leg Squat Hold (get as low as possible) – Perform Hip Abduction with other Leg *Keep Belly in for added Stability – Breathe rhythmically
- Group Strength: See Below
Station 5:
- Kneeling Glider/Swiss Ball Roll Out: Move from Hips *Keep Arms Straight while driving Hands into Ground *Lock *Lift Collar Bones 1″ *Press Hands into Ground – Arms to Sides *Drive Heels into Ground *Modify with Walk Out or Reverse Plank or Crab Hold *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
- Group Strength: See Below
Group Strength: *Focus on Foundation, Posture, Form & Breathing *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
*Sets 1-3: Prisoner Split Squats: *Exhale on Down to Increase ROM
*Sets 4-6: Spiderman Push-Ups: *Modify w. Kneeling Push-Ups
*Sets 7-9: Back Lunges w. Arm Reach: *Modify w. Small Step
*Sets 10-12: Hand Plank w. Rotation- Alt Each Rep: *Knees barely off Ground *Modify on Knees
*Sets 13-15: Alternating Crossover Lunges – Alt Each Side: *Modify w. Small Step
BONUS: Complete 1 more Set of Strength Above for 40s each in Circuit
I hope that you get a chance to give this workout a try soon.
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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