Warm-up prior to workout
WOD: As a Group, perform the following 8 Core Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
- Supine Lower AB Ice Cream Scoops: *Lying Supine > Hands Under Tailbone > Knees & Hips Flexed at 90 > Straighten Legs as you Scoop towards the Ground > Keep Legs Straight as you Perform Leg Raise to the Ceiling > Lift Pelvis at the End ROM to start back at 90 for Knee & Hip Flexion > Repeat *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
- One Leg Bridge w. Foot on Elevated Surface (20s Each Side): *Foot on Stability Ball/Roll/Elevated Surface *Bring Hips Up & Down with 1 Leg Out *Keep Hips Level *Feet Together *Feet Under 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
- Chair/ Stability Ball Side-Lying Groin Plank (20s Each Side): *Perform on Elbow or Hand *Remove Bottom Leg so Top Leg does all the work *Inner part of the Foot should be in contact with the Chair/Ball *Keep Hips Stacked and up as high as possible *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify-Place Bottom Leg on Ground to make easier *Core breathing
- Cardio: In-In-Out-Out with Small Step *Relax heels
- Beast w. Shoulder Tap: *Beast Position – On All 4’s with Knees barely off the Ground *Hands/Fists Under Shoulders & Knees Under Hips in line with Hands *Alt. Tapping Shoulders as tolerated *Lift Collar Bones 1″ *Relax Shoulders *Widen Feet as needed *Modify with Beast only or Elevated Plank Position *Keep Belly in for added Stability – Breathe rhythmically
- Sea Turtles (2s Hold): *Lift Collar Bones 1” *Look Straight Ahead to promote Curvature in Neck *Feet Together *Finish with Thumbs to Thighs with Palms Up – Feel Scapulas Drop Back & Down *Lift Torso & Legs as high as possible *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Glider Body Saw: *Start in Push-Up Position with Feet on Gliders *Lift Collar Bones 1” *Corkscrew Elbows In *Glide Head Back *Shift Weight Forward & Back *Modify with Commando Crawl without Gliders or Perform on Crawl on Knees *Increase Challenge with 1 Leg *Draw the belly in toward the spine the whole time. Inhale on the Forward Glide and exhale, with Kegel contraction (engage bladder) on the way back.
- Cardio: Squat Hold w. Opp. Arm & Leg: *Lift Collar Bones 1” *Hand to Opp. Foot *Hinge & Lower into Squat & Hold *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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