Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: We will perform 4 core stations. In each station there are 2 core exercises that we will alternate 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: 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.
- Single Leg Squat Hold with Hip Extension/Abduction (20s Each): *Start with feet together and perform a single leg squat hold (get as low as possible)- perform hip extension and abduction with other leg *Keep Belly in for added Stability – Breathe rhythmically
- Side Lying Groin Hold (20s Each Side): *Place top Leg on an Elevated Surface (Step/Mat) > Bring Bottom Leg on Top of Top Leg or to make harder flex the Hip at 90 Degrees *Modification: Rest Bottom Leg on ground *Top Hand on Hip *Squeeze Shoulders (Avoid Hand on ground – Creates Rounded 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 and 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. MB Btw Knees & Heels: *Engage Hamstrings *Challenge with Heavier Balls *Curl from Core *Stay in a Tight Ball & Move from Obliques *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 - 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 1 Leg Bridges w. Foot on High MB/Mat/Elevated Surface (20s Each Side): *Feet Under Knees & Knees Together *Toes Up, Dig Heels *Bridge with 1 Leg > Squeeze Butt & Lift Shoulder Blades off ground > Hold 2s at top *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)
*Perform Cardio for 40s after each Station Above
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – Emphasize slow deep breaths.
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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Brien
Telephone: 650-654-4604
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