Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 4 Sets each.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 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 more8 as tolerated**
- KB/DB/MB Swings or Band Wide Pull Through: https://www.youtube.com/watch?v=MkwSzIaeZYg *Use thicker Bands to create more resistance – should be challenging *Slight Knee Bend *Total Body Movement *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hold Band between Legs with both Hands > Hinge from Hips, Bending Knees slightly, keeping Arms Straight > Bring Arms/Hands back between Legs > Keep Back Flat > Squeeze Butt & Come up from Hinge *Squeeze Shoulder Blades *Keep belly in *Modify with 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
- KB/MB/DB/SB/Weighted Object Standing 1 Leg Balance Figure 8 Rotations (20s per Side): *Standing on 1 Foot *Hold MB Chest Height & Perform a Figure 8 Pattern *Extend Arms to make harder > Bring MB closer to make easier *Rotate from Core *Use Feet to Pivot *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: 40s Walk/Jog with MB/DB/SB/Weighted Object - Prone Stability Ball Back Extension: *Start by lying on top of ball, with feet anchored to the ground and give ball a big hug *Wide feet *If you don’t have a ball perform on floor and lie on stomach with feet anchored to ground *Perform back extension & Externally rotate shoulders with arms to sides > Hold for 2s > Repeat *Lock Shoulders Back & Down *Lift Collars Bones 1” *Chin Tucked *Modify without Weight *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
- Backwards Lunge with MB/DB/SB/Weighted Object Rotation (Alternate Sides): *Rotate from core over front knee *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: 40s Walk/Jog with MB/DB/SB/Weighted Object - DB/KB/Weighted Object Windmill (20s Each Side): https://www.youtube.com/watch?v=5nxnogyKVnE *Feet Shoulder Width *Shift Feet to 45 Degree Angle *Lift Collar Bones 1” *Lock Shoulders Back & Down *Keep Head Back & Eyes on DB/KB *Hinge from Hips *Work on more ROM as tolerated *Modify with Side Bend without lifting KB Overhead *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
- KB/MB/DB/SB/Weighted Object Standing Wood Chops (Diagonal – High to Low – 15s per Side): *Lift Collar Bones 1” *Shoulder to Knee Movement *Keep Back Flat *Hinge from Hip *Rotate from Core *Extend Arms to make harder > Bring MB closer to make easier *Use Feet to Pivot *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)
*Cardio: 40s Walk/Jog with MB/DB/SB/Weighted Object
- Hand Plank with Hip Flexor Stretch: *Keep Head Back *Spread fingers, hands under shoulders *Push into ground *Lift Collar Bones 1” *Bring foot to same side hand and hold for 2s *Modify with elevated surface *Keep Belly in for added Stability – Breathe rhythmically
- Supine Glider Leg Curls & Hip AB/AD(20s each): *Keep hips up on AB/AD *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: 40s Walk/Jog with MB/DB/SB/Weighted Object
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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