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 each with 10s Rest for 3 Sets each before moving to the next station. Perform 40s of cardio after each station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each Completing all 7 Sets*
Station 1:
- Supine Lower Ab Pelvic Lift: *Arms to Sides *Modify with Heel Tap *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
- Supine Glider/Stability Ball Leg Curls: *Use Hands as needed – Palms Down *Keep Hips Up if possible, lower to rest *Modify with Bridge, especially if fatigued *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
Station 2:
- Standing Band/MB/DB/KB/Weighted Object Diagonal Wood Chops w. Weight Shift (20s Each Side): *Bring weight from opp shoulder to knee *Arms straight if possible *Lift Collar Bones 1″ *Rotate from Core *Increase Intensity with Speed & Moving away from Anchor Point if using band *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
- Prone Glider JackKnife (Tuck): *Knees barely off Ground *Lift Collar Bones 1” *Maintain Plank *Corkscrew Elbows to Engage Lats *Modification: Use Elbows; Elevated Position or do Kneeling Plank *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
Station 3:
- Standing Band/MB/DB/KB/Weighted Object Standing Side Bend (20s Each Side): *Holding KB in Right Hand > Side Bend Left, Contracting Left Obliques > Stretch to Right Side > Repeat > Switch at 20s *Squeeze Butt *Lift Collar Bones *Squeeze Shoulder Blades *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
- Standing Band/MB/DB/KB/Weighted Object Standing Figure 8’s on 1 Foot w. 1 Leg Partial Squat (20s Each Side): *Perform balance hold and lower into 1 legged squat as tolerated *Arms Straight if possible *Lift Collar Bones 1″ *Rotate from Core Circling MB in 8 Pattern *Increase Intensity with Speed & Bigger 8’s to get more Core *Could also challenge with Foot on Disc *Keep Belly in for added Stability – Breathe rhythmically
Stations 4:
- TRX/DB/Band T’s: *Start with Arms Straight in T *Hands Low *One Foot Forward, One Foot Back with TRX *Lift Collar Bones 1″ *Squeeze Shoulder Blades at End ROM *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Standing Band/DB Squats w. Biceps Curls: *Feet shoulder width *Squat down and when coming up perform biceps curls *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
*40s Cardio after each Completed Station*
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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