Warm-up prior to workout
WOD: Alternate the following 6 Core-Strength Exercises two at a time for 40s each with 10s Rest for 4 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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**
- Squat Band Reverse Flys: *Feet Shoulder Width *Lift Collar Bones 1” *Shoulders Back & Down *Back Flat *Knee Tracking *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 (Alternate Each Side): *Lie on your Back with Straight Legs, Quads Engaged, Toes to Nose, Arms Overhead & Reaching Backwards *Bend Right Knee & March while Performing a Crunch at the same time *Attempt to Grab Foot with Both Hands *Keep Imprint of Spine *Chin Tuck *Modify with LA March or Curl *Use MB to increase intensity *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
*Perform Cardio for 40s after each Station Above*
- Prone Stability Ball 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. 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
*Perform Cardio for 40s after each Station Above*
- Plank w. Hip Extension with Mini Band: *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Focus on Strong Core – Keep Hips from Dropping *Lift Collar Bones 1″ *Keep Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *Keep Belly in for added Stability – Breathe rhythmically
- MB/KB/DB/Weighted Object Figure 8’s w. Back Lunges: *Squeeze MB & Bring in Front of Chest in a Horizontal Figure 8 Pattern while performing Back Lunges *Lift Collar Bones 1” *Squeeze Butt *Extend Arms to make Harder or Increase Load & Speed *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*
DB/Band Finisher: Perform the following Exercises in a Circuit for 30s Each for 3 Rounds
- DB/Band Empty Can Shoulder Raises: *Thumbs Down, Bring Arms to 45 Degree Angle *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
- DB/Band Lateral Raises: *Lead with Elbows *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
- DB/Band Biceps Curls: *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
- DB/Band Triceps Kickbacks: *Hinge from Hip *Arms to Sides *Get Full Ext *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
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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Brien
Telephone: (650) 514-6679
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