Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Warm-Up: Alternate 30s Each – 2 Sets
*Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets
- Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in air *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically
- Lateral Ape: *Sit in full Squat & Attempt to get Heels to ground (Widen Feet as needed) > Reach w. Straight Arms & Jump to Side > Squat *Lift Collar Bones 1” *For those who lack Mobility or Motor Skill or who just lack Speed, have them sit in a Squat by holding something like the TRX and work on opening Hips – Attempt to sit on Heels > Open Right Hip > Then Left Hip *Keep Belly in for added Stability – Breathe rhythmically
WOD: Perform the following 6 Core Exercises in a Circuit as a Group for 40s with 10s Rest for 3 Rounds – Follow with 2 Mins of Cardio.
**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 > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
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- Hand Plank with Knee Flexion & Extension (20s each Side) *Start in push-up position *Hands/Fists under Shoulders *Bring knee up and back – squeeze butt at end range of motion *Lift Collar Bones 1″ *Relax Shoulders *Widen Feet as needed *Modify with Plank *Keep Belly in for added Stability – Breathe rhythmically
- Prone Prisoner Cobra (5s Hold): *Lift Upper Body as high as possible – Anchor Feet *Interlace Fingers Behind Head *Open Elbows & Squeeze Shoulder Blades *Engage Glutes *Knee caps off the ground *For those that can’t interlace Fingers, bring Arms to Sides & Externally Rotate Shoulders to emphasize Squeeze of Scapulas & Traps *Keep Legs Straight *Lift Collar Bones 1” *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
- Lateral Beast: Move right to left while in Beast Position *Opp. Arm & Leg *Hands/Fists under Shoulders & Knees under Hips in line with Hands *Knees off ground *Lift Collar Bones 1″ *Relax Shoulders *Widen Feet as needed *Modify with Beast only *Keep Belly in for added Stability – Breathe rhythmically
- Side-Lying Groin Plank Hip Drop (20s Each Side): *Start on one side & place top leg on a chair or couch *Perform on Elbow or Hand *Remove Bottom Leg so Top Leg does all the work *Inner part of the Foot should be in contact with the ground *Keep Hips Stacked & Up as high as possible *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Shoulder Blades *Modify by placing Bottom Leg on ground to make easier & Lift Leg to make harder *Keep Belly in for added Stability – Breathe rhythmically
- Supine Bridges on Toes * Feet hip width Get Hips up as high as possible *Feet Under Knees *Modify with Regular Bridge *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
- Prone Hip Ext with AB/AD: *Lift Thighs Off Ground > Hip AB (Abduct) > Hip AD (Adduct) > Repeat *Modify with Flutter Kick *Exhale on the way up with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging); Inhale on the way out. Exhale on the way in – Keep Belly in for added Stability
- Cardio: 2 Min Walk/Jog/Run: *Breathe rhythmically
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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