Warm-up prior to workout
WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 40s each with 10s Rest for 3 Sets.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 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**
- DB/Band Front Shoulder Raises & Triceps Kickbacks (20s Each): *Hinge from Hips & Keep Elbows In on Kickbacks *Focus on Squeeze of Triceps at Full Ext. *Max Speed with Kickbacks *Keep Belly in for added Stability – Breathe rhythmically
- DB/Band Bent Over T & Biceps Curls (20s Each): *Hinge from Hips on T *Lift Collar Bones 1″ *Keep Elbows in with Biceps Curls *Max Speed with Biceps *Keep Belly in for added Stability – Breathe rhythmically
- Glider 1 Leg Squat w. Lateral Glide (20s Each): *Start with Feet Together > Hinge & Lower into Squat with LT Leg while simultaneously Gliding Right Leg (Keep Trailing Leg Straight) > Switch Sides after 20s *Keep Head over Center of Gravity (Abdomen) *Shoulders Back & Down *Modify without Glider *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
- Glider Leg Curls w. AB/AD: *Leg Curl > Hip AB > Hip AD > Repeat *Use Hands as needed *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Figure 8 to Hold: *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hinge from Hips – Not a Squat *Maintain Shin Angle *Modify with Single Leg Bridges *Keep Belly in for added Stability – Breathe rhythmically
- KB/DB/Heavy Object Farmers Walk (Hold Weight in each Hand for 20s): *Lift Collar Bones 1” *Big Step – Heel > Toe Push Off *Fast Walk *Challenge with Heavy Loads *Keep Belly in for added Stability – Breathe rhythmically
- Hand Side Plank Hip Drop w. Leg Raise (20s Each Side): https://www.youtube.com/watch?v=8VEK6Y3u9tM&feature=youtu.be *Start with Knees Stacked supported by 1 Hand > Raise Hips > Raise & Extend Top Leg > Repeat *Lift Collar Bones 1” *Head Back & Eyes Forward *Squeeze Shoulder Blades *Place Hand on Hip *Modify with Bottom Leg in Bent Position *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
- Jump Rope – Side to Side Jumps: *Relax Heels *Modify without Rope *Keep Belly in for added Stability – Breathe rhythmically
- Supine Knee Hugs: *Start by Laying on your Back with your Arms Overhead > Extend Legs > Imprint Spine > Sit Up & Hug your Knees > Relax Down > Repeat *Avoid Touching Ground to make harder *Look Down *Tongue on Roof of Mouth *Modify with One Leg or Supine Roll *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
- Curtsy Lunges (20s Each Side): https://www.youtube.com/watch?v=MUKzbODTURg *Perform with Control & Focus on Knee Alignment *Connect with Feet on the Ground to avoid Knee Tracking Issues *Adding a Hop can be done for the Advanced *Hands on Hips *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
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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