Warm-up prior to workout
Advanced Warm-Up (3 Sets Each) – Modify as needed:
- Weighted Fwd 45 Degree Lunges – 10 Each Side
- Weighted Side Bends – 10 Each Side
- Stick/Towel/Band Overhead Squats – 10 Reps *Warm-Up with Forward-Back Rotations
After Advanced Warm-Up transition to WOD.
WOD: Alternate the following 8 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 Completing 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 more as tolerated**
1. Glider Standing Nordic Track: *Feet on Gliders *Move Forward & Back with Opp. Arm & Leg *Get Full ROM *Keep Arms & Legs Straight *Lift Collar Bones 1” *Modify without Gliders *Keep Belly in for added Stability – Breathe rhythmically
2. Glider Hand Plank Plank Hip AB/AD: *Feet on Gliders *Keep Legs Straight *Bring Leg Out & In *Keep Hips Up *Lift Collar Bones 1” *Modify with Bent Knees on Gliders or without Gliders *Keep Belly in for added Stability – Breathe rhythmically
3. Dead Bug on Foam Roll (20s Each Side): https://www.youtube.com/watch?v=MRf0oEk1JA0 *Keep Imprint of Spine on Foam Roll *Goal is to not move Foam Roll *To make harder, remove One Hand & Place on Belly & Feel Muscles working or remove Leg off Ground & Extend Leg *Modify without 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
4. Supine Lower Ab Heel Tap on Foam Roll: *Start with Legs at 90 Degrees – Perform Heel Tap w. 1 or 2 Legs *Control Down *Keep Imprint of Spine on Foam Roll *Anchor to something Overhead as needed *Support Head & Spine w. 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
5. Side Lying Plank Hand Hip Drop (20s Each Side): *Drop Hip Up & Down *Lift Collar Bones 1” *Shoulders Back & Down *Lift Collar Bones 1″ *Squeeze Shoulder Blades *Increase Intensity by going on Hand *Modify as needed on Knees, on Elbow or Cross Top Leg Over Bottom *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
6. Prone Hip Ext Hold w. AB/AD (Butt Pincher): *On Stomach with Soles of Feet Together, Knees Open as wide as possible *Lift Thighs off Ground the entire time > AD Hips and then AB Hips *Repeat *Attempt to bring Knees together *Modify with any variation of Hip Ext *Keep Belly in for added Stability – Breathe rhythmically
7. Swiss Ball MB Russian Twists: *Hips Up *Lift Collar Bones 1” *Most important cue: Roll onto each Shoulder *Modify with any Variation *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
8. Swiss Ball Seated Hip Movements w. 1 Leg Extended (20s Per Side): *Sitting Tall on a Swiss Ball > Extend 1 Leg Out > Perform Hip Movements (Circles, Side to Side, Fwd~Back, 8’s) *Maintain Stability using 1 Leg *Close Eyes to make harder *Modify Standing on 1 Foot *Keep Belly in for added Stability – Breathe rhythmically
*Add more Cardio at End if Time Permits*
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!
CLICK HERE FOR YOUR FREE DISCOVERY CALL>>> Brien Shamp’s Coaching Program
I’d love to help you achieve your best self!
Please share my educational content with your friends and family and help us influence even more people to reach their full potential.
Your friend & coach,
Brien
Telephone: (650) 514-6679
Share this #Workout by forwarding it to your friends and family!
