Warm-up prior to workout
Core~Mobility Patterns – Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets*
- Body Weight Squats (Miniband if you have one): *Keep Head Back & Eyes Forward *Get Lower each Set *Hinge from Hips *Knee Tracking *Toes Out slightly *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
- Stationary Inch Worms (Hold Push-Up Position for 2s): *Keep Miniband if you have one: *Lock *Keep Legs & Arms Straight the whole time *After first Rep, keep Hands Flat on the floor under Shoulders throughout the movement *Feet Walk Forwards & Back without standing *Corkscrew Elbows *Lift Collar Bones 1” *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
- Rocking Bridges (Miniband if you have one): : *Rock Body through Arms > Bridge *Squeeze Shoulder Blades at End ROM *Get Hips Up as high as possible *Rotate Hands as needed for Wrist comfort *Open Pecs & Get a good Stretch *Modify with Supine Bridges *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
WOD: Perform each Exercise for 30s with 10s Rest before moving on to the next Exercise. Complete each Station Circuit (3x – 9 Sets) before moving to the next Station. 30s Transition Time between each Station.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing all 9 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**
Lower Body Station #1 (2 Min / Round x 3 > 6 Min Total)
- 30s Split Squat Jump Lunges (15s Each Side): *Start in Kneeling Position (90-90) *Bigger the Step, Easier on the Knees *Hinge from Hip to Improve Balance *Balance is the key here! *Modify by holding something and Avoid Jump – Back Lunge as needed *If losing Balance, Look Straight & Feel Big Toe on Front Foot *Arms Extended to Sides makes the movement easier, harder in Prisoner Position *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
- 10s Rest
- 30s KB/DB/SB/MB/Weighted Object Side Squats (Alt Sides): *Start with Feet Together > Step to RT > Hinge from Hip & Squat > Go Back to Center & Switch Sides *Lift Collar Bones 1” *Eyes Forward *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
- 10s Rest
- 30s KB/DB/SB/MB/Weighted Object Bent Knee Deadlift (15s Side): *Feet Shoulder Width *Preferably use 1 weight in Each Hand *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Pack Shoulders *Hinge at Hips – This is not a Squat *Squeeze Butt at Top *Modification for those lacking Mobility – place the Weight on a Step/Box/Mat *Control Weight on the way down – explain in Warm-Up – to Reduce Back Pain *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
- 10s Rest
Upper Body Station #2 (2 Min / Round x 3 > 6 Min Total)
- 30s MB/Ball/Foam Roll Close Grip Push-Ups: *Use a Bigger & Harder Ball to make easier to grab from the Sides *Keep Hands Low *Corkscrew Elbows In *Lift Collar Bones 1” *Perform on Elevated Surface to make easier *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
- 10s Rest
- 30s DB/KB/SB Bent Over Rows: *Keep Hands Low *Corkscrew Elbows In *Lift Collar Bones 1” *Squeeze Shoulder Blades & Hold for 2s *Hinge from Hip *Flat Back *Perform another Variation of a Row as desired *Draw 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)
- 10s Rest
- 30s Stability Ball/Floor Bridge Triceps Extensions: *Keep elbows in and extend arms fully *Keep Butt Up *Lift Collar Bones 1” *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
- 10s Rest
Core Station #3 (2 Min / Round x 3 > 6 Min Total)
- 30s Side Plank w. Top Leg Raise (RT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or Avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- 30s Side Plank w. Top Leg Raise (LT LEG): *Lift Collar Bones 1” *Modify with Bottom Knee Bent & Leg on Ground or Avoid Top Leg Raises (Hip Ab) *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
- 10s Rest
- Wide Plank w. Elbow Rotation: *Feet Wide *Elbow Points Down & Up to Ceiling *Rotate from Core *Lift Collar Bones 1” *Modify with Knees on Ground *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
Finisher: Sally Squat Challenge (3:30) or 3 Minutes of Reaction Drills with Squats
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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Your friend & coach,
Brien
Telephone: (650) 514-6679
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