Warm-up prior to workout
WOD: Alternate the 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after 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:
- Elbow or Hand Side Plank w. Hip Drop (20s Each Side): *Stay Tight- *Lift Collar Bones 1″ *Keep Hips & Shoulders Square – Avoid Rotation *Modify with Side Plank or Side Leg Raise *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
2. Cardio: In-In-Out-Out *Relax Heels
Station 2:
Swiss Ball/Bosu/Disc Crunches: *Move Back to make harder *Keep Tension on Abs – Don’t Crunch too high *Look at Abdomen *Tongue on Roof of Mouth *Modify for those with Diathesis/Core Imbalances: Heel Tap *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: Hop Scotch *Relax Heels
Station 3:
- Quadruped w. Arm AB/AD & Hip AB/AD (20s Each Side): *On all 4’s, Lift Collar Bones 1” & Elbows Corkscrewed > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders Relaxed *Inhale with rib cage expansion/belly relaxed with the abduction of hip and exhale, drawing in of the belly and Kegel contraction (engage bladder) on the adduction of hip.
- Cardio: Squat Hold w. Lateral Movement
Station 4:
- Kneeling DB Lateral Raises (20s) & Front Raises (20s): *Keep Head Back & Eyes Forward *Lift Collar Bones 1″ *Squeeze Butt *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: Skip Varieties *Relax Heels
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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