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Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 6 Core-Cardio 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**
- Supine Straight Leg Bridge Hold w. Opp. Arm & Leg Ext: *Keep Hips Up, Legs & Arms Straight *Extend Opposite Arm & Leg every 2s *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
- Supine Foam Roll Lower Ab w. Opp. Arm & Leg Ext: *Lying on Back (on Foam Roll) with Hips & Knees Flexed at 90 Degrees *Extend Opposite Arm & Leg every 2s *Keep Belly in for added Stability – Breathe rhythmically
*2 Mins Cardio – Coach’s Pick – Change Every 30s* - Supine Sit-Up w. MB/DB/KB Reach: *Wide Feet *Dig Heels *Start with MB at Chest & Finish with Elbows to Ears *For those with Pelvic Floor Issues like Diathesis, avoid & perform Seated Core with Feet Off Ground – Sit Tall with MB between Knees – Raise Hands to Increase Intensity *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
- Kneeling Side Bend w. Weight On Head: *Kneeling *Lift Collar Bones 1” *Squeeze Shoulder Blades *Widen Knees for Stability *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
*2 Mins Cardio – Coach’s Pick – Change Every 30s*
- Supine Butterfly Bridge: *Place Feet Together, 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
- Quadruped w. Arm AB & Hip AB (20s Each Side): *On all 4’s *Lift Collar Bones 1” *Corkscrew Elbows In > Abduct Left Leg & Right Arm > Adduct Left Leg & Right Arm > Repeat for 20s > Switch Sides *Shoulders relaxed *Inhale on the way out and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way in – Keep Belly in for added Stability
*2 Mins Cardio – Coach’s Pick – Change Every 30s*
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 Mind & Body Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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