Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Dynamic Warm-up (5 Min) (Perform the following movements for 15-30s each) *Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity).
- Heel/Toe Raises
- Heel to Butt- Alt (Grab foot)
- Frankenstein’s-Alt
- Hurdle- Knee Up > Knee Out > Knee In (15s each side)
- Leg Cradle- Alt (Grab same ankle and knee)
- Knee Hugs- Alt (Grab knee to chest)
- Single Leg Deadlift – Hinge from the hip
- Forward Lunges with Reach Overhead- Tuck back hip and extend arms up and back- Hold for 2s
- March
- Skips
- Shuffle
- Carioca
WOD: Alternate the following 8 Movements two at a time for 30s each with 15s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 30s Work, 15s Rest, 8 Sets, 30s Transition Time after completing all 8 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. 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 > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- Push-Up Hold with Scapular Protraction and Retraction (Add Hip Extension with each Protraction as tolerated): *Foundation: Start in push-up position > Connect Hands to ground under Shoulders > Spread Fingers > Lift Collar Bones 1” > Corkscrew Elbows In > Head Back, Chin Tucked *Avoid letting Hips drop *Try to get full ROM with Scapular Muscles *Easier to show people how to do this while lying on back *Keep Belly in for added Stability – Breathe rhythmically
- DB Bent Over Reverse Flys *Light dumbbells (3-5 pounds for most women) *Feet shoulder width, Connect to ground with 10 points- especially little toes and outer foot, Lift collar bones up, Keep head back and eyes straight *Hinge from hip-avoid using neck muscles- may need to hinge more to reduce neck usage *Slight bend in elbows *Collar bones up 1″ *Hands below chest height *Finish with squeeze of shoulder blades, avoid engaging neck *Modify with Band Pull-Aparts *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.
- Supine Bridges with Wide Knees: *Soles of feet Together *Open hips *Squeeze Butt at top *Imprint spine *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 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
- DB/Band Bent Over Triceps Kickbacks: *One DB in each Hand *Keep elbows in *Hinge from hip-avoid using neck muscles-flat back *Collar bones up 1″ *Finish with squeeze of triceps *Pack Shoulders Back & Down *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
- Glider/Plate Supine Leg Curls: *Lying with leg extended, arms out to side *Dig Heels *Leg curl * Remove Hands to make harder *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
- Monster Walk with Ankle Band (if you have one): *Band around Ankles *Hip hinge and squat as low as tolerated *Walk forward & back *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Small Steps – Don’t overstretch Band *Keep Belly in for added Stability – Breathe rhythmically
- Hand Side Plank Hip Drop with Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Straight *Squeeze Shoulder Blades *Top Hand on Hip *Modify with Bottom Leg in bent 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
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
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