Warm-up prior to workout
WOD: There are 4 Core Stations. Alternate the 2 Core Exercises at each Station for 40s each with 10s Rest for 3 Rounds. After 3 Sets, Perform 40s of Cardio to get the Heart Rate Up.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each Completing all 7 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 more8 as tolerated**
- Single Leg Squat Hold w. Ankle/Knee Band Hip Flexion /Extension/Abduction (20s Each): *Start with Feet Together & Perform a Single Leg Squat Hold (get as low as possible) *Perform Hip Flexion, Extension & Abduction with other Leg *Modification: No Band *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Groin Raises (20s Each Side): *Place Top Leg on an Elevated Surface (Step/Mat/Stability Ball) > Bring Bottom Leg Up & Down *Squeeze Shoulders *Lift Collar Bones 1″ *Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
*Perform Cardio for 40s after each Station Above* - MB/DB/Heavy Object Seated Russian Twist: *Make it tough for 20s *Lift Collar Bones 1″ *Move from Core *Extend Arms & Lift Feet to make harder *Use a heavy object as tolerated *Modification for tight Hip Flexors & Back Pain: Lying Russian Twist *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
- Beast w. Hip Ext. (20s Per Side): *Hands/Fists Under Shoulders *Squeeze Butt each Rep *Widen Feet as needed *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Hip Ext (Knees on ground) *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
*Perform Cardio for 40s after each Station Above*
- Stability Ball Cobra Hold w. Internal/External Rotation (Hold 40s): *Lift Collar Bones up 1″ *Squeeze Shoulder Blades *Move Forward on Ball to make harder *Arms by Sides *Internally & Externally Rotate Arms *Modification: No Ball *Keep Belly in for added Stability – Breathe rhythmically
- Reverse Crunch w. Stability Ball Between Heels & Hams: *Engage Hamstrings by Driving Heels into Ball *Curl from Core *Stay in a Tight Ball & Move from Obliques *Draw the belly in toward the spine the whole time. Inhale on the down and exhale, with Kegel contraction (engage bladder) on the way up.
*Perform Cardio for 40s after each Station Above* - Band Standing Reverse Flys on 1 Foot (20s on Each Foot) or DB Reverse Flys (Bent Over or On Stability Ball): *Pull Band Apart with Straight Arms *Relax Upper Traps *Keep Hands Low *Squeeze Shoulder Blades *Relax Neck *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Supine Stability Ball 1 Leg Bridges w. Head & Shoulders on Ball (20s Each Side): *Feet Hip Width *Bridge with 1 Leg > Squeeze Butt & Lift > Hold 2s at Top *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
*Perform Cardio for 40s after each Station Above*
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 I AM A PRIORITY Coaching Program starting Monday!
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Brien
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