Warm-up prior to workout
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 20s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 20s Transition Time after 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 more as tolerated**
1. KB/DB/MB/Weighted Object Swings *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Modify with Single Leg Bridges *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
2. KB/DB/MB/Weighted Object Suitcase Carry (20s Each Side): *Keep Wrist in Neutral Position – No Wrinkles *Lift Collar Bones 1” *Big Step > Heel > Toe Push Off *Fast Walk *Challenge with Heavy Loads *Keep Belly in for added Stability – Breathe rhythmically
3. DB Bent Over Y, T & M: *Permorm arm raise in Y, T & M and repeat *Athletic Stance *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips *Squeeze Shoulder Blades to Spine *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
4. Single Leg Squat Hold Reaches w. Ankle Band (20s Each Side): *Reach fwd, side, back *Band Around Knees *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge & Lower into a Squat While Reaching the Band *Keep Belly in for added Stability – Breathe rhythmically
5. Quadruped Hip Ext w. Mini Band Around Knees (20s Each Side): *On All 4’s *Extend hips and squeeze butt *Shoulders back & 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
6. Glider Hand Plank AB/AD: *Modify with Plank Jacks or by Elevating Hands *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
7. Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
8. Cardio
I hope that you get a chance to give this workout a try soon.
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Brien
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