Warm-up prior to workout
Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)*
**Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving**
- Bear Crawl: *Hips High *Relax Shoulders
- Push-Up Hold with Foot to Hand Stretch (Hold 2s Each Side): *Lift Collar Bones 1”
- Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat
- Beast Shoulder Tap: *Knees barely off ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”
- Reverse Plank Hold: *Modify with Bridge *Lift Collar Bones 1” *Toes Up
WOD: Perform the following 5 Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Round*
**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**
1. Single Leg Squat Hold w. Hip Flexion/Extension/Abduction (20s Each): *Start with Feet Together & Perform a Single Leg Squat Hold (get as low as possible) – Perform Hip Flexion (Reach), Extension & Abduction with Other Leg *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. Plank w. DB Triceps Extensions AKA Kickbacks (20s Each): *Plank Position *Lift Collar Bones 1” *Elbows In *Avoid letting Hips Drop *Modify with Kneeling *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
3. Backwards Lunges w. Arm Raise (Hold for 2s): *Modify with Small Step *Reach up with Arms & Focus on Stretch of Hip Flexors & Lats *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
4. Single Leg Balance w. Figure 8 Rotations (20s Each Side): *Start with Feet Together & Perform a Single Leg Balance Hold *Perform Figure 8 Pattern Holding a Loaded Object *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
5. Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead, Imprint Spine > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs open > Legs come together while going back to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: Lower Ab Hel 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
Finisher: Boxing Finisher: 2 Minutes (Get to Orange Zone- Highest Zone)
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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