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. Perform 40s of cardio after each station.
*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.
Station 1:
- Supine Lower Ab Pelvic Lift: *Arms to sides *Modify with 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
- Supine Glider/Stability Ball Leg Curls: *Use Hands as needed – Palms Down *Keep Hips Up if possible, lower to rest *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
Station 2:
- Standing Band/MB/DB/KB/Weighted Object Diagonal Wood Chops w. Weight Shift (20s Each Side): *Bring weight from opp shoulder to knee *Arms straight if possible *Lift Collar Bones 1″ *Rotate from Core *Increase Intensity with Speed & Moving away from Anchor Point if using band *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
- Prone Glider JackKnife (Tuck): *Knees barely off ground *Lift Collar Bones 1” *Maintain Plank *Corkscrew Elbows to Engage Lats *Modification: Use Elbows; Elevated Position or do Kneeling Plank *Keep belly in the whole time *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
Station 3:
- Standing Band/MB/DB/KB/Weighted Object Standing Side Bend (20s Each Side): *Holding KB in Right Hand > Side Bend Left, Contracting Left Obliques > Stretch to Right Side > Repeat > Switch at 20s *Squeeze Butt *Lift Collar Bones *Squeeze Shoulder Blades *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
- Standing Band/MB/DB/KB/Weighted Object Standing Figure 8’s on 1 Foot with 1 Leg Partial Squat (20s Each Side): *Perform balance hold and lower into 1 legged squat as tolerated *Arms Straight if possible *Lift Collar Bones 1″ *Rotate from Core Circling MB in 8 Pattern *Increase Intensity with Speed & Bigger 8’s to get more Core *Could also challenge with Foot on Disc *Keep Belly in for added Stability – Breathe rhythmically
Stations 4:
- TRX/DB/Band T’s: *Start with Arms Straight in T *Hands Low *One Foot Forward, One Foot Back with TRX *Lift Collar Bones 1″ *Squeeze Shoulder Blades at End ROM *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Standing Band/DB Squats with Biceps Curls: *Feet shoulder width *Squat down and when coming up perform biceps curls *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
*40s Cardio after each Completed Station*
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: 650-654-4604
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