Warm-up prior to workout
WOD: Perform the following 6 Core~Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Round*
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- Split Squat Band Band Reverse Flys (20s Each Side): *Perform Reverse Fly with Split Squats *Open arms wide when coming up *Feet Hip Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking *Drop Back Knee straight down to floor *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Supine Combo Crunches (Alt. Each Side): *Lie on your Back with Straight Legs, Quads engaged, Toes to nose, Arms overhead and reaching backwards *Bend right knee and march while performing a crunch at the same time *Attempt to grab the foot with both hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB to increase intensity *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
- Prone Stability Ball/Incline Bench DB Y & W (Goalposts) Combo: *Hips Centered on Ball *If you don’t have a Ball perform in Bent Over Position *Back Extension > Raise Arms Overhead in a Y > Back Down (Flexion) > Extend > Raise Arms Overhead into W > 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
- Stability Ball/Gliders Bridge w. Eccentric Leg Curls: *Lying Supine with Feet on Ball/Gliders, Arms to Sides of Body assisting as needed > Bridge > Extend legs out > Straight Leg Bridge > Relax as needed or Curl Feet to Butt > Repeat *Modify w. Bridge Hold *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
- Squat Hold with Back Lunges: *Feet shoulder width *Perform squat hold and step back into back lunges *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
- Kneeling MB/KB/DB Figure 8’s: *Squeeze MB & Bring in Front of Chest in a Horizontal Figure 8 Pattern while maintaining Stability *Lift Collar Bones 1” *Squeeze Butt *Extend Arms to make harder or Increase Load & Speed *Keep Belly in for added Stability – Breathe rhythmically
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 I AM A PRIORITY Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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