Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
**Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each 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**
- Plank w. Butt Kick (Alt Each Side): *Lift Collar Bones 1” *Feet Together *Hips Level *Legs Straight *Squeeze Butt *Modify with One Knee on the Ground & Butt Kicks with Opposite Leg *Keep Belly in for added Stability – Breathe rhythmically
- Supine Russian Twist w. MB Between Knees (40s): *Lying on Back with Knees at 90 Degrees > Rotate Knees RT > LT *Arms extended to Sides to anchor body *Rotate from Core *Remove Weight as needed *Keep Belly in for added Stability *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Side Plank w. Rotation (20s Each Side): *Look Down at Elbow when pointed toward the ground & Look Up when Elbow is pointed at the ceiling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Keep Hips Stacked *Rotate from Core *Modify as needed on Knees *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
- Stability Ball Back Ext & Hip Ext (20s Each): *Lying prone on top of big ball and give it a big hug *Walk forward on ball so you are on the tippy toes *Extend spine and give the ball a hug again for 20s > for the next 20s place hands under shoulders and keep arms straight (push into ground) > lift legs up & down (hip extension) *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Pullover Sit-Ups: *Can add Weight – Sandbag, MB, DB *Dig Heels *Wide fFeet *Lock Shoulders Back & Down *Modify with Lower Ab Curl – For those with Shoulder Issues, start at Chest instead of Overhead or Avoid Added Weight *Inhale on the way down and exhale, drawing with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Supine Butterfly Bridge with Feet Elevated (Stability Ball/Otoman/Step) *Place feet together on elevated surface, open knees as wide as possible *Very important to tuck pelvis *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.
- Cardio
I hope that you get a chance to give this workout a try soon.
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Brien
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