Warm-up prior to workout
WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds & 10s Transition Time after each Round
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 10s Transition Time after Completing all 9 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 more as tolerated**
- Supine Lower Ab Curl – Reverse Crunch: *Keep Heels in toward Butt – Squeeze Foam Roll/ Ball in Between Heels & Hams*Control Movement Down *Hands Under Tailbone *Relax Shoulders *Move from Core & Curl *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
- Prone Hand Plank Hip Extension: *Fists for those who need to Reduce Stress to Hands/Wrists/Shoulders *Extend Hip & Hold for 1-2s *Focus on Squeeze of Butt *Keep Hips from Dropping *Lift Collar Bones 1″ *Keeps Legs Straight *Modify for those with Diathesis/Core Imbalances: Perform on Knees – One Knee can be Bent or Beast – Add Hip Ext as tolerated *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
- Forward Two – Back Two Lateral Movement: *Relax Heels *Breathe rhythmically
- Standing Trunk Rotations (40s per Side): *Feet Shoulder Width – Pivot with Movement *Lift Collar Bones 1” *Rotate from Core *Inhale on the way back and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on forward – Keep Belly in for added Stability
- KB/MB/DB Standing Side Bend: *Hold weight on Top of Head *Side Bend as far as possible each direction *Open Elbows & Squeeze Shoulder Blades *Keep Tuck *Lift Collar Bones 1” *Keep Head Back *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
- Lateral Hops (20s Each Side): *Hop on 1 Foot (In-In-Out-Out to Modify) *Relax Heels *Breathe rhythmically
- Side Lying Groin Plank w. Elevation & Trunk Rotation (20s Each Side): *Top Leg on Step – Top Leg Holds Body Weight Up *Lift Collar Bones 1” *Rotate from MidSection *Squeeze Shoulder Blades *Head Back *Stack Hips *Modify with Bottom Leg on Ground or Cross Top Leg Over *Keep Belly in for added Stability – Breathe rhythmically
- Supine Butterfly Bridge w. Feet Elevated: *Place Feet Together on Elevated Surface, 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.
- KB/DB/Heavy Object Fireman Carry: *Weight in both Hands *Big Step – Heel > Toe Push Off *Fast Walk, Squeeze Butt *Challenge with Heavy Loads *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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