Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Complete the following 8 Exercises in a circuit for 40s with 10s Rest for 4 Sets rounds. Rest for 30s in between each round.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 8 Sets*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone 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.
- 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″ *Elbow under Shoulder *Hand on Hip to Squeeze Shoulder Blades *Modify by crossing Top Leg over Bottom Leg, Bending Knees 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
- Cardio: Semi-Circle Agility Drill: *Start in an athletic position and shuffle in a semi-circle *Relax heels
- Glider Cross Over Mountain Climbers: *On Fists if tolerated *Feet on Gliders *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Rotate from Core *Modify for those with Diathesis/Core Imbalances: Standing Mountain Climber *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
- Cardio: W Agility Drill: *Start in an athletic position at the left, top of the W > backpedal leading with hips to bottom left side of W > run towards top of W > backpedal leading with hips to bottom right side of W> run towards top of W *Relax heels
- Prone Prisoner Hip Extension > Abduction: *Lift Legs off ground > Abduct > Adduct > Repeat *Focus on Glute Engagement – Encourage to place Hands on Glutes to feel activation on the first set *Toes to Nose *Interlace Fingers *Arms to Sides for those with Posture/Shoulder Issues *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
- Cardio: Tapioca Agility Drill: *Start in an athletic position and shuffle to right while crossing left over right in front and then left over right in back > repeat for a short distance > switch directions *Fast hips, fast feet *Relax heels
- Supine Toes to Sky (AKA Pelvic Lift): *Keep Legs Straight & Attempt to lift Pelvis up *Move from Obliques *Bring Arms Overhead to increase challenge and control down to make harder *Arms to Sides and 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
- Cardio: Forward-Backwards Icky Shuffle Agility Drill: *Start in an athletic position *Relax Heels *Use Ring if lacking space and make up a different pattern *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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Your friend & coach,
Brien
Telephone: 650-654-4604
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