Warm-up prior to workout
WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Sets. Perform 40s of Cardio after each Station.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 Sets, 40s Cardio after Completing each Circuit*
**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 more as tolerated**
- Glider Body Plank Saw w. 1 Leg (20s Each): *1 Glider *On Elbows, Fists or Hands *Feet Together *Drive Weight to Heels to Reduce Tension on Shoulders *Shift Weight Forward & Back with Feet on Glider *Keep Hips Up *Modify without Glider or 2 Legs *Keep Belly in for added Stability – Breathe rhythmically
- Sea Turtles: *Look Straight Ahead as tolerated to promote Curvature in Neck *Start with Arms Extended in Front of the Body with Thumbs Up & Feet Together > Lift Torso & Legs as high as possible and Hold for 5s> Externally Rotate Shoulders (Palms Up) & Bring Thumbs to Thighs & Open Legs > Bring Arms & Legs Back Together > Repeat *Inhale on the way in and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way out – Keep Belly in for added Stability
- Supine Lower AB Ice Cream Scoops: *Lying Supine *Hands Outside Tailbone *Start with Knees & Hips Flexed at 90 > Straighten Legs as you Scoop towards the Ground & Keep Legs Straight as you perform a Pelvic Raise to the Ceiling > Lift Pelvis at End ROM > Start Back at 90 for Knee & Hip Flexion > Repeat *Modify with Heel Taps *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
- Side Lying Groin Leg Raises (Hip AD) (20s Each): *Bottom Leg Moves Up & Down *Stacked Hips & Shoulders *Toes to Nose *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
- Elbow/Hand Side Plank w. Rotation (20s Each Side): *Lying on One Side *Lift Collar Bones 1” *Turn Elbow Down to Ground & then up to Ceiling > Look at Elbow *Rotate from Core *Modify with Knees or Cross Over Top Leg to make easier *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 Jack~Knife (20s Each Side): *Lying Supine, Fingers to Eyebrows *Start with One Leg Extended and the other Flexed at Hip & Knee *Tongue on Roof of Mouth *Look at Abdomen, not at Ceiling *Bring Elbows to Knees *Modify with Backwards 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
- Quadruped Beast Butt Blaster (20s Each Leg): *Start in Quadruped/Beast Position with Knees 1-2” off ground *Hands Under Shoulders *Lift Collar Bones 1” *Corkscrew Elbows In *Perform Hip Extension: Bring Leg Up & Down *Squeeze Butt *Modify with Knees On Ground *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 Russian Twist: *Lying on Back > Arms out to Sides > Knees Flexed to 90 > Rotate Knees to Floor (Extend Legs Straight if able) > Return to Center > Alternate to other Side > Repeat *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
*40s Cardio after each Completed Circuit*
I hope that you get a chance to give this workout a try soon.
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Brien
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