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 below or make up your own. Perform each one for approx 20s.
*Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity).
- Walking Toe Raises
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Walking Heel Raises
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Single Knee to Chest
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Heel to Butt: *Grab foot – Alt
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Frankenstein’s
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Leg Cradle: *Grab knee and foot – Alt
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Slow Back Lunges with Reach Overhead: Tuck back hip and extend arms up and back- Hold for 2s
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Monster Walk: *Squat position > Hinge & lower *Cue to keep shin angle from moving
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Low Skips
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High Knee Skips
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Cross Over Skips
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Shuffle: *Relax heels
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Carioca: *Relax heels
WOD: Perform the following 7 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. 0s rest in between sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 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. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- Swiss Ball/Foam Roll Lower Ab Curl: *Hold Ball/Roll between Heels & Hamstrings *Place Hands under Tailbone or to Sides to Anchor *Reverse Curl Pelvis off ground & Control Down *Relax Neck *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Sea Turtles (2s Hold): *Lift Collar Bones 1” *Look straight ahead to promote Curvature in Neck *Feet Together *Finish with Thumbs to Thighs with Palms Up – Feel Scapulas drop Back & Down *Lift Torso & Legs as high as possible *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
- Supine Hip Opener Crunch: *Start in Supine Position with Arms Overhead > Hips Flexed at 90 with Legs Extended > Crunch Up & Reach through Legs as the Legs Open > Return Legs to Start Position *Tongue on Roof of Mouth *Toes to Nose *Modification: No Crunch – Just Do Legs – Make sure Belly doesn’t pop out *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Chair/ Stability Ball One Leg Bridges (20s Each Side): *Feet Together *Feet Under Knees On Top of Chair or Ball*Bring Shoulder Blades off the ground *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
- Beast with Shoulder Tap: *Beast Position – On All 4’s with knees barely off the ground *Hands/fists under shoulders and knees under hips in line with hands *Alt. tapping shoulders as tolerated *Lift collar bones up 1″ *Relax shoulders *Widen feet as needed *Modify with Beast only or elevated Plank Position *Keep Belly in for added Stability – Breathe rhythmically
- Glider/Stability Ball Leg Curls: *Start with Legs Straight & Heels on Gliders/Ball *Arms to Sides, Palms Down > Curl Legs in towards Butt & Bridge > Repeat *Modify with Alt. Leg Curls or Bridge *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
- Hand Side Plank Hip Drop w. Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees Bent & 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
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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