Warm-up prior to workout
WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. After 3 Sets of each Movement perform Jump Rope or Imaginary Jump Rope for 40s
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each 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:
- Supine Lower Ab Curl: *Place Roll btw Heels & Hams *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
- Supine Glider Leg Curls w. AB/AD: *Use Hands as needed – Palms Down *Start with Legs Straight > Curl > Hip AB > AD *Modify with Bridge, especially if fatigued *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: Jump Rope/Imaginary Jump Rope: *Relax Heels *Modify without Rope
Station 2:
- MB/DB/KB Stability Ball Russian Twist: *Head & Shoulders on Ball *Squeeze Butt to maintain Bridge *Keep Hips Level *Lift Collar Bones 1″ *Rotate from Core *Widen Knees to Increase Stability *Modify with another variation of Russian Twists *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
- Stability Ball Prone Cobra Hold w. Int & Ext. Rotation: *Perform on Stomach if you don’t have a Ball *On Stomach over Ball, on Tippy Toes, Arms to Sides *Wide Feet *Extend Spine & Hold while Externally & Internally Rotating Shoulders *Squeeze Butt *Keep Belly in for added Stability – Breathe rhythmically
Cardio: Jump Rope/Imaginary Jump Rope: *Relax Heels *Modify without Rope
Station 3:
- DB/KB Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
- Reverse Plank (5s Hold): *Add March for added Challenge *Place your Palms, with Fingers Spread Wide, on the floor slightly behind and outside your Hips. Press into your Palms and lift your Hips and Torso toward the ceiling. Look up to the ceiling, Toes to Nose, and keep your Arms and Legs Straight *Modify: Rocking Bridge or Bridge *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: Jump Rope/Imaginary Jump Rope: *Relax Heels *Modify without Rope
Stations 4:
- DB/Band Front, Side & Reverse Fly Combo *Perform 1 after the other with light weights *Lift Collar Bones 1″ *Relax Shoulders *Hinge forward with Reverse Flys *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
- DB//Band/Light Object 1 Arm D2 Pattern (Low to High Diagonal Pattern) (20s Each): *Use 3-15 lbs *Keep Arm Straight *Full Body Movement – Movement Starts from Ankle > Knee > Hip > Trunk > Arm *Finish with Shoulder in External Rotation, Thumb pointing away from Body *Rotate from Mid-Section *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: Jump Rope/Imaginary Jump Rope: *Relax Heels *Modify without Rope
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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