Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Warm-Up:
MB/SB Shoulder Get-Up (3 reps each side- 3 sets): https://www.youtube.com/watch?v=U_cvXXtyz5o *Place a weight on the RT Shoulder & Bend that Knee – Most important cue is to keep Front Foot on the Ground the entire time – If you lift up the Foot even a little, Strength is Reduced *Widen Left Leg to get best Angle to Sit~Up *Use RT Hand & RT Elbow to get up – place at 45 Degree Angle *Thread Left Leg through and then go to Kneeling Lunge Position > Stand Up > Reverse Slowly > Repeat for 20s on other Side *Goal is 2 Reps/Side *Modify without Weight or with a ½ Kneeling Get Up *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
WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 10s Transition Time after completing each Circuit*
**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.
- Crab Reach: *Start in Crab Position >Bridge up & Reach Left Arm Up and Back > Switch * Extend spine*Turn hands to sides to reduce stress to hands/wrists *Modify with supine basic bridge or Rocking Bridges *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
- Lower Abdominal Pelvic Lift: *Straight Legs *Grab something Overhead to Anchor Upper Body > Attempt to Bring Heels to Ceiling Lifting Pelvis Up > Control Down > Repeat *Look at Abdomen *Tongue on Roof of Mouth *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
- Stability Ball or Elevated Surface One Leg Bridge (20s each side) *Head & Shoulders on Ball/Elevated Surface *Bring hips up & down with 1 leg out *Keep hips level *Feet together *Feet under knees *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
- TRX/DB/Band Biceps Curls & DB/Band Triceps Kickbacks (20s Each): *Lift Collar Bones 1” *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
- MB Kneeling Reverse Wood Chops (20s each side) *Low to high diagonal *Lift collar bones *Low to high-knee to shoulder movement *Keep back flat *Hinge from hip *Rotate from core *Arms straight to make harder as tolerated *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
- Stability Ball or Kneeling Band/DB’s Reverse Flys & Kneeling Lateral Raises (20s Each): *Use Light Bands/Light Dumbbells *Keep Hands Chest height or lower to relax Neck for reverse flys *Hold at end range for 1-2s *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Keep Arms Straight *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Supine Straight Leg Bridge Hold with March: *Keep Hips Up & Legs Straight *March as tolerated *Hands to sides of Body to assist as needed *Modify with Bridges *Keep Belly in for added Stability – Breathe rhythmically *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/Bosu/Disc/Stability Ball Oblique Crunches: *Alt. Sides *Start with Low Back against Floor/Bosu/Disc/Ball *Create Tension in Abs *Feet Shoulder Width *Stretch Abs as you go down *Tongue on Roof of Mouth *Look Down *Modification: Heel Taps *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift pelvic floor – should feel bladder & sphincter engage) on the way up
Finisher: 1-2 Min Cardio
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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