Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 4 Core Stations. Alternate the 2 Core Exercises at each Station for 40s each with 10s Rest for 3 Rounds. After 3 Sets, Perform 40s of Cardio to get the Heart Rate Up.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each Completing all 7 Sets*
- Single-Leg Squat Hold w. Ankle/Knee Band Hip Extension/Abduction (20s Each): *Start with Feet Together & Perform a Single-Leg Squat Hold (get as low as possible) *Perform Hip Extension & Abduction with other Leg *Modification: No band *Keep Belly in for added Stability – Breathe rhythmically
- Side-Lying Groin Hold (20s Each Side): *Place Top Leg on an Elevated Surface (Step/Mat) > Bring Bottom Leg on Top of Top Leg or to make harder Flex the Hip at 90 Degrees *Modification: Rest Bottom Leg on ground *Top Hand on Hip *Squeeze Shoulders (Avoid Hand on ground – Creates Rounded Shoulders) *Lift Collar Bones 1″ *Eyes Forward *Keep Belly in for added Stability – Breathe rhythmically
*Perform Cardio for 40s after each Station Above - MB/DB/Heavy Object Seated Russian Twist: *Make it tough for 20s *Lift Collar Bones 1″ *Move from Core *Extend Arms & Lift Feet to make harder *Use a heavy object as tolerated *Modification for tight hip flexors and back pain: Lying Russian Twist *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. Hip Ext. (20s Per Side): *Hands/Fists under Shoulders *Squeeze Butt each Rep *Widen Feet as needed *Lift Collar Bones 1” *Modification: Beast Hold or Quadruped with Hip Ext (Knees on 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
*Perform Cardio for 40s after each Station Above
- Stability Ball Cobra Hold w. Internal/External Rotation (Hold 40s): *Lift Collar Bones up 1″ *Squeeze Shoulder Blades *Move Forward on Ball to make harder *Arms by Sides *Internally & Externally Rotate Arms *Modification: No ball *Keep Belly in for added Stability – Breathe rhythmically
- Reverse Crunch w. Stability Ball Between Heels & Hams: *Engage Hamstrings by friving heels into ball *Curl from Core *Stay in a Tight Ball & Move from Obliques **Draw the belly in toward the spine the whole time. Inhale on the down and exhale, with Kegel contraction (engage bladder) on the way up.
*Perform Cardio for 40s after each Station Above - Band Standing Reverse Flys on 1 Foot (20s on Each Foot) or DB Reverse Flys (Bent Over or On Stability Ball): *Pull Band Apart with Straight Arms *Relax Upper Traps *Keep Hands Low *Squeeze Shoulder Blades *Relax Neck *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 Srability Ball 1 Leg Bridges w. Head & Shoulders on Ball (20s Each Side): *Feet Hip Width *Bridge with 1 Leg > Squeeze Butt & Lift > Hold 2s at top *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
*Perform Cardio for 40s after each Station Above
I hope that you get a chance to give this workout a try soon.
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