Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform an advanced warm-up for 2 min with cardio. Perform the following 6 Core Exercises in a Circuit as a Group for 40s with 10s Rest for 4 Rounds. Finish with 2 more mins of cardio.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets,
& 120s Cardio between each Completed 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**
- Supine Lower Abdominal Curl: *Use MB/Foam Roll between Heels to Butt *Hands underneath Butt *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 w. Shoulder Tap: *Alt. Tapping Shoulders as tolerated *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
- 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 *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
- Side-Lying Groin Plank (20s Hold Each Side): *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 MB/KB Bridges w. Extension: https://www.youtube.com/watch?v=6V0YokF_H5E (Bridge Ext. Only – No Sit Up) *Get Hips up as high as possible *Ankles 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 Butt Pincher w. Hip AD/AB: *Lift Thighs > Hip AD > Hold 2s > Hip AB > Repeat *Wide Knees *Bottoms of Feet Together *Squeeze Knees Together *Modify with Flutter Kick *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
Finisher: Cardio: 2 Min Walk/Jog/Run: *Keep Belly in for added Stability – Breathe rhythmically
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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