Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after 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**
- KB/DB/SB/ Heavy Object Double Front Loaded Squats: https://www.youtube.com/watch?v=yv1Nygxx7rk *Feet Shoulder Width > Toes Out for most *Elbows In *Hinge from Hip *Limit Forward Bend at Waist *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squat to 90 Degrees if possible *Modification: Avoid loading altogether *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
- Squat Thrust w. 4 Mountain Climbers (4 Each Side) *Keep hands low *Corkscrew elbows *Do your best to not drop hips *Lift collar bones up 1” *Drive legs straight back *Modification: Standing Mountain Climbers or Squats Thrusts Only *Keep belly in the whole time *Breathe rhythmically
- MB/DB/KB Good Mornings *Feet Shoulder Width *Start with Weight in Front of Chest & Hinge from the Hips (NOT A SQUAT), Down slow -Up Fast *Finish with Squeeze of Butt *Draw the belly in toward the spine the whole time. *Inhale on the way down and exhale withKegel contraction on the way up
- KB/DB/SB/ Heavy Object Loaded Floor Press: *Lying Supine, Feet Shoulder Width *Pack Shoulders to Feel Lock *Keep Wrists in Neutral Position *Keep Hips Up *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
- Backwards Lunges w. KB/DB/SB/ Heavy Object Rotation: *Feet Hip Width *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Hold Weight with Arms Straight as tolerated *Hinge from Hips with Slight Forward Lean > Lunge Back, Moving from your Center (Belly Button Area) > Rotate object over Front Knee – this is a challenge to Balance & Stability *Faster the Swing of the weight the more intense the Movement *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 Renegade Rows: *Start in plank position with wide feet or on knees with butt tucked *Row with RT Arm > LT Arm > Repeat *Lift Collar Bones 1” *Keep Hands lower than chest to relax Shoulders *Squeeze Shoulder Blades at end ROM – Not Neck *Modify with 1 Arm Rows as needed *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)
Finisher: Lateral Shuffle Liners or Cardio of Choice (encourage bike, stairs, steps or other home cardio): 20s x 10s x 4-6 Sets
*3 Cones/Objects, 5 yards apart *Shuffle Cone 1 to Cone 2 > Back to Cone 1 > Cone 1 to Cone 3 > Back to Cone 1 > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Stay Low * Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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